Baked Salmon For The Heart

Is salmon good for heart patients? This cold-water fish is a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health.

Zesty Baked Salmon

Give your salmon some color and zest by spreading a mixture of green onions, low-fat mayonnaise, and plain fat-free yogurt on top. Salmon tops the list of fish with the most omega-3 fatty acids. This creamy sauce is full of flavor and low in fat. Baking is a healthy, grease-free cooking technique.

Ingredients

Ingredient Checklist

  • 4 (6-ounce) salmon fillets
  • Cooking spray
  • 2 tablespoons chopped green onions
  • 1 tablespoon low-fat mayonnaise
  • 1 tablespoon plain fat-free yogurt
  • 1 teaspoon lemon pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon dry mustard
  • Chopped green onions (optional)
  • Lemon wedges (optional)

Directions

Instructions Checklist

  • Step 1: Preheat oven to 425°.
  • Step 2: Place fish, skin side down, in a baking dish coated with cooking spray. Bake at 425° for 18 minutes or until fish flakes easily when tested with a fork.
  • Step 3: Combine 2 tablespoons green onions and next 5 ingredients; spread evenly over fish. Bake 2 additional minutes or until sauce is bubbly.
  • Step 4: Serve immediately. If desired, sprinkle with additional chopped green onions, and garnish with lemon wedges.
  • Step 5: Tip: Because it has a higher fat content than many other kinds of fish, salmon stays moist and flavorful even if it’s slightly overdone. It’s a great choice if you’re not used to cooking fish.

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