healthy living
Serves: 6
Serving Size: approximately 5 oz.
Nutritional Analysis
Calories
320
Sodium
119mg
Fat
20g
Dietary fiber
0g
Saturated fat
4g
Carbohydrates 18g
Protein
33g
Cholesterol
0mg
Exchange: 5 protein (P)
Simple
Salmon
Remove filet from refrigerator and
place skin side down on foil. Rub
salmon filet with olive oil. Spread
Dijon mustard evenly over filet, add
pepper to taste. Let salmon rest at
room temperature for approximately
30 min. Bake for approximately 10
minutes per inch. Cut into 5 pieces.
Drizzle with Simple Salmon Sauce.
Ingredients
2 lb. salmon filet (bones removed)
½ tbsp olive oil
2 tbsp Dijon mustard
Fresh ground pepper to taste
Directions
Leftovers are great for making Simple
Salmon Spread!
Preheat oven to 400- 425°F. Line a
sheet pan with heavy duty foil.
SIMPLE SALMON SAUCE
Serves: 5; serving size: 2 Tbsp
Ingredients
¼ cup light mayonnaise
¼ cup Fage 0% Greek Yogurt (or light
sour cream)
1 Tbsp ketchup
1 Tbsp horseradish
4 drops of Tabasco sauce
1½ tsp lemon juice
1 Tbsp fresh dill, minced
Directions
Mix all the above ingredients together
in a medium sized bowl. Keep chilled
until ready to serve.
Nutritional Analysis
Calories
51
Sodium
144mg
Fat
4g
Carbohydrates
3g
Saturated fat
1g
Dietary fiber
0g
Cholesterol
4mg
Protein
1g
Simple Salmon Spread
Serves: 8
FIVE DAYS TO
Longer
Better
COOPER WELLNESS ™
SCIENCE BASED. TRUSTED RESOURCE.
nutrition and eating • healthy living workshops • exercise and activity
Mix leftover Simple Salmon (5oz.)
with leftover Simple Salmon Sauce
(1/4 c.) or to taste. Add one 3-oz.
package of Chicken of the Sea
Smoked Alaskan Salmon (roughly
chopped). Stir in 1 tbsp. capers,
1 tsp. lemon juice and a dash of
Tabasco. Adjust seasonings. Chill
for several hours. Serve on a bed of
lettuce, w/ diced hearts of palm,
sliced black olives, quartered artichoke hearts and julienned arugula.
Drizzle with balsamic vinaigrette.
Recipe provided by
Kathy Duran-Thal, R.D.,
Director of Nutrition
Cooper Wellness Program,
A Cooper Aerobics Company
A healthier, brighter future starts with Cooper Wellness.
12230 Preston Road | Dallas, Texas 75230
972.386.4777 | 800.444.5192 | cooperwellness.com
www.northtexasdentistry.com
|
NORTH TEXAS DENTISTRY
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