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Roasted salmon

September 23, 2021

Recipe

Salmon is simple to roast for a quick meal.

Serves 2

Salmon is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause a heart attack.

Heat oven to 425 F. Line a baking sheet with foil.

Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. After 10 minutes, check if fish flakes easily with fork. If it doesn't, continue baking for 2 more minutes.

Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.

Two 5-ounce pieces salmon with skin
2 teaspoons extra-virgin olive oil
1 tablespoon chopped chives
1 tablespoon fresh tarragon leaves (optional)

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products 4 Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 4 Meat and meat substitutes Milk and milk products Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats Fruits 2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 244 Calories Trace Total carbohydrate 78 mg Cholesterol Trace Dietary fiber 6 g Monounsaturated fat Potassium 28 g Protein 2 g Saturated fat 1 fillet Serving size 63 mg Sodium 14 g Total fat