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.