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Recipe: Roasted salmon

Recipe: Roasted salmon

Salmon is a good source of omega-3 fatty acids.

The Dietary Guidelines for Americans recommend two servings of fish every week. 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.


Directions

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.


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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables 
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories244 
Carbohydratetrace 
Cholesterol78 mg 
Fibertrace 
Monounsaturatedfat6 g 
Potassium 
Protein28 g 
Saturatedfat2 g 
Servingsize1 fillet 
Sodium62 mg 
TotalFat14 g 

2015-04-29

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