Delectable Lemon Dijon Salmon BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

If you’re looking for a quick, nutritious and flavorful dinner tonight, you’ve come to the right place. Requiring only a handful of ingredients and taking less than 20 minutes to prepare, this lemon Dijon salmon is the perfect alternative to quick-fix frozen dinners.

 

Salmon, a rich source of omega-3 fats, which have been shown to reduce risk of heart disease, is quickly becoming one of America’s favorite fish. Although higher in fat than most other fish, salmon provides heart-healthy fat that been shown to lower “bad” cholesterol while raising “good” cholesterol. As a bonus, salmon fillets are a cinch to prepare. Grilling, baking, broiling and sautéing are all simple methods to serve up this delicious red meat alternative.

 

The Dijon mustard gives this classic fish bake an unexpected flavor boost. Just a couple of tablespoons of the potent condiment lend tangy warmth to the fish, eliminating the need for additional seasonings, like salt. To avoid overpowering the natural flavor of the fish, be sure to spread the sauce thin.

Fresh dill tops the salmon and provides the dish with a clean, pungent flavor that is reminiscent of caraway. The dill plant, with its light, feathery leaves and golden flowers, is native to southwest Asia and India. This relative of parsley is said to be named after a Scandinavian word meaning “to lull,” referring to dill’s soothing and calming properties as a medicinal herb.

As a variation to the recipe, try pairing the salmon with a side salad of thinly sliced cucumber, a natural complement to dill.

 

Lemon Dijon Salmon - Makes 4 servings.

• 2 Tbsp. Dijon mustard
• 1 Tbsp. plus 1 tsp. olive oil, divided
• 1 Tbsp. fresh lemon juice
• 1/4 tsp. salt
• 1/2 tsp. pepper
• 4 (4 oz.) salmon fillets
• 1 Tbsp. chopped fresh dill
• Lemon slices as garnish

Preheat oven to 425 degrees.

Whisk mustard, 1 tablespoon olive oil, lemon juice, salt and pepper together in a small bowl. Set aside.

Place salmon fillets on baking sheet lined with aluminum foil, brushed lightly with 1 teaspoon olive oil. Spread mustard mixture evenly over topside of each salmon fillet.

Bake for 8 to 10 minutes or until fish flakes with a fork. Sprinkle evenly with dill and garnish with lemon slices.

Per serving: 260 calories, 17 g total fat (3 g saturated fat), 1 g carbohydrate, 23 g protein, 0 g dietary fiber, 390 mg sodium.

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