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Healthy Bites: 6 Simple Salmon Recipes

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A recent study at Drexel University  (that’s practically across the street) looked at the calories in menu items of over 20 chain restaurants.  What did they find?  The average adult consumes an average of 1,495 calories, 28 grams of saturated fat and 3, 512 mg of sodium after sharing an appetizer and eating an entree and side. This doesn’t even include a drink or dessert, whoa!  Considering the average person should consume around 2000 calories a day and sodium intakes should be less than 2500 mg a day these numbers are staggering.  Not sure about you, but we were convinced to stay in and cook dinner tonight!  Here are six simple, healthy salmon recipes that should be ready in 15 minutes or less.  You can roast up a vegetable while you are at it.  By eating in and cooking our meals we not only control calories but quality of ingredients which is a healthy bonus!

For each recipe use 4, 4 ounce pieces of salmon:

Maple & Mustard Salmon:  1 tbsp maple, 1 tbsp whole grain mustard, 1 tbsp Dijon mustard, ½ tbsp fresh chopped thyme, mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.
Lemon & Dill Salmon : 1 tbsp olive oil, 2 tbsp fresh squeeze lemon, ½ tbsp fresh dill, pinch of salt and pepper, mix together and brush on salmon.  Roast at 375 degrees Fahrenheit for 12 minutes.
Orange & Rosemary Salmon : 1 tbsp olive oil, 1 tbsp fresh squeezed orange, 1 tbsp fresh grind of orange, ½ tbsp fresh chopped rosemary, mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.
Olive Vinaigrette Salmon:  1 tbsp olive oil, 1 tbsp chopped kalamata olives, 1 tbsp red wine vinegar, 1 tbsp Dijon mustard, ½ tbsp honey, mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.
Garlic & Basil Salmon:  1 tbsp olive oil, 1 tbsp chopped garlic, ½ tbsp chopped fresh basil, 1 tbsp fresh lemon juice, mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.

Salmon with Roasted Tomatoes: Combine 1 pint grape tomatoes with 4 cloves of garlic, 1 tbsp olive oil, salt and pepper in a baking dish.  Broil about 12 inches from flame for 10-15 minutes until browned.  In the meantime, season salmon with 1 tbsp salt and pepper.  Cook under tomatoes on the rack down for 10-12 minutes. *shown above.

Katie Cavuto MS, RD

Photo:  Yoni Nimrod

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