Recipe: Roasted salmon

Dietician's Tip

The Dietary Guidelines for Americans recommend two servings of fish every week. Salmon is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause a heart attack.

Ingredients

  • Two 5-ounce pieces salmon with skin
  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon chopped chives
  • 1 tablespoon fresh tarragon leaves (optional)

Directions

Heat oven to 425 F. Line a baking sheet with foil.

Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. After 10 minutes, check if fish flakes easily with fork. If it doesn't, continue baking for 2 more minutes.

Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 244
Total carbohydrate: trace
Cholesterol: 78 mg
Dietary fiber: trace
Monounsaturated fat: 6 g
Protein: 28 g
Saturated fat: 2 g
Serving size: 1 fillet
Sodium: 62 mg
Total fat: 14 g

DASH Eating Plan Servings

Fats and oils: 1
Meats, poultry and fish: 4

Diabetes Meal Plan Choices

Fats: 1
Meat and meat substitutes: 4

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Protein and dairy: 2

Last Updated Apr 29, 2015


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