15-Minute Salmon with Mustard, Dill Sauce - 3.37g Carbs, 0.13g Fiber, 1.79g Sugar
From: The George Mateljan Foundation
Scientific research continues to discover the importance of vitamin D
and omega-3 fatty acids for optimal health. Salmon is one of the best
food sources for both of these hard-to-find health-promoting essential
nutrients. One serving of this recipe provides over 100% for both
vitamin D and omega-3 fatty acids. Enjoy this recipe as part of your
Healthiest Way of Eating this week.
Prep and Cook Time: 15 minutes
1/1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
1 Tbsp fresh lemon juice
--> Dill Sauce
2 medium garlic cloves, pressed
1 Tbsp Dijon mustard
2 Tbsp fresh lemon juice
1/4 cup chicken broth
1 tsp honey
1 tsp chopped fresh dill
Salt and white pepper to taste
Preheat broiler on high and place an all stainless steel skillet (be
sure the handle is also stainless steel) or cast iron pan under the
heat for about 10 minutes to get it very hot. The pan should be 5 to
7 inches from the heat source.
Press garlic and let it sit for at least 5 minutes to bring out its
health-promoting properties.
Rub salmon with 1 Tbsp fresh lemon juice, salt and pepper. (You can
Quick Broil with the skin on; it just takes a minute or two longer.
The skin will peel right off after cooking.)
Using a hot pad, pull pan away from heat and place salmon on hot pan.
Return to broiler. Keep in mind that it is cooking rapidly on both
sides so it will be done very quickly (7 minutes per inch of thickness).
Test with a fork for doneness. It will flake easily when it is cooked.
Salmon is best when it is still pink inside.
To make the sauce, add garlic to a stainless steel skillet and stir
for half a minute. Add mustard, lemon juice, broth, honey, salt and
pepper. Cook on high heat for a minute to reduce slightly and then
add dill. Pour over salmon and serve.
Serves: 4
Total Weight: 189.11g
Nutrition per Serving:
321.40 Calories, 162.36 Calories from Fat, 38.59 Calories from Saturated Fat,
34.58g Protein, 3.37g Carbs, 0.13g Dietary Fiber, 0.02g Soluble Fiber,
0.02g Insoluble Fiber, 1.79g Total Sugar, 1.47g Monosaccharides,
0.19g Disaccharides, 1.30g Other Carbs, 18.04g Total Fat, 4.29g Saturated Fat,
7.74g Mono Fat, 3.64g Poly Fat, 0g Trans Fatty Acids, 112.27mg Cholesterol,
698.95mg Potassium, 175.96mg Sodium
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