by The American
Institute for Cancer Research
If youre looking for a quick,
nutritious and flavorful dinner tonight, youve 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 Americas 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 dills 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.
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
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.
The American Institute for Cancer Research
(AICR) is the cancer charity that fosters research on the relationship
of nutrition, physical activity and weight management to cancer
risk, interprets the scientific literature and educates the public
about the results. It has contributed more than $96 million for
innovative research conducted at universities, hospitals and
research centers across the country. AICR has published two landmark
reports that interpret the accumulated research in the field,
and is committed to a process of continuous review. AICR also
provides a wide range of educational programs to help millions
of Americans learn to make dietary changes for lower cancer risk.
Its award-winning New American Plate program is presented in
brochures, seminars and on its website, www.aicr.org. AICR is part of the global
network of charities that are dedicated to the prevention of
cancer. The WCRF global network is led and unified by WCRF International,
a membership association which operates as the umbrella organization
for the network .The other charities in the WCRF network are
World Cancer Research Fund in the UK (www.wcrf-uk.org); Wereld
Kanker Onderzoek Fonds in the Netherlands (www.wcrf-nl.org);
World Cancer Research Fund Hong Kong (www.wcrf-hk.org); and Fonds
Mondial de Recherche contre le Cancer in France (www.fmrc.fr).
Article Source: Aicr.org
Article Posted: February 25, 2008