Healthy Ingredient of the Week – Salmon

Salmon, like other oily fish such as tuna and sardines, is an excellent source of omega-3 fatty acids, which can help improve circulation and brain health, lower cholesterol, and reduce stress levels. Since your body is unable to produce omega-3s on its own, you need to get these essential fatty acids from food sources, and salmon is a great one. Since salmon is high in omega-3 fatty acids, it also tends to be a little bit higher in calories than other types of fish. This shouldn’t be a concern, as I consider the calories and fat in salmon the “good” kind. Salmon is also an excellent source of protein and Vitamins B6 and B12, which help your body convert food into energy. Including salmon in your lunch or dinner will leave you feeling full and energetic – and help keep you healthy –long after the meal is over.

Horseradish Salmon

1 English (seedless) cucumber, cut in half lengthwise and then into 1/4-inch-thick half-moons
2 tablespoons distilled white vinegar
2 tablespoons chopped fresh dill
2 tablespoons olive oil
½ cups panko bread crumbs
2 tablespoon prepared horseradish, drained
4 skinless, boneless salmon fillets (5-6 ounces each)
6 ounces baby spinach

1. Preheat oven to 475°F. Line large cookie sheet with foil.
2. In large bowl, toss cucumber, vinegar, 1 tablespoon dill, 1 tablespoon oil, and ⅛teaspoon each salt and pepper.
3. In small bowl, combine panko, horseradish, and remaining dill and oil.
4. Sprinkle salmon with ⅛ teaspoon each salt and pepper; place on cookie sheet, smooth side up.  Press panko mixture evenly on top of fillets.
5. Bake salmon 8 minutes or until golden brown on top and opaque throughout.
6. Toss spinach with cucumber mixture in bowl; serve with salmon. 

Recipe from Good Housekeeping


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