Baked salmon's flavor enhanced by mustard sauce and mixed-herb … – Detroit Free Press

There’s a good reason why the American Heart Association recommends that people eat a 3-ounce portion of fish at least twice a week. It’s because fish contains omega-3 fatty acids, and the fat in fish is unsaturated — unlike the unhealthy saturated fats in high-fat meats and dairy products.
Research shows that healthy fatty acids may decrease the risk of abnormal heartbeats called arrhythmias, which can cause parts of the heart to quiver and lose function. In addition, omega-3 fatty acids may decrease triglyceride levels, slow the growth rate of plaque in the arteries and lower blood pressure. Studies also show that omega-3s can reduce inflammation and improve blood flow to the brain.
In today’s recipe, the salmon’s flavor is enhanced by the mustard sauce and a rub made with parsley, herbs and oil. You might be surprised to learn that humble parsley, often used as a garnish, offers many healthful nutrients.
Curly French parsley and flat Italian parsley contain vitamin K, which is good for bone health and crucial for blood clotting. A single tablespoon of fresh parsley provides more than 50% of the recommended daily intake of vitamin K. Parsley also contains vitamins A and C to prevent disease and tissue damage. Many of the nutrients of fresh parsley are retained and may even be higher when parsley is dried.
These salmon fillets are perfect with steamed green vegetables and a whole-grain side dish like quinoa. You can enjoy them at special dinners as well as homey, everyday meals.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Health. For more recipes and health information, visit For questions about today’s recipe, email
Serves: 6 / Prep time: 10 minutes (plus chilling time) / Total time: 1 hour
Mustard sauce:½ cup low-fat mayonnaise
1 teaspoon white wine vinegar
1½ teaspoons Dijon mustard
1½ teaspoons fresh parsley, washed, dried, chopped
2 teaspoons finely chopped green onion
½ teaspoon dry mustard
Salmon fillets:1 tablespoon olive oil
2 tablespoons fresh celery leaves, washed, dried, chopped
2 tablespoons fresh parsley, washed, dried, chopped
¼ teaspoon salt
½ teaspoon paprika
¼ teaspoon freshly ground black pepper
¼ teaspoon dried thyme
¼ teaspoon marjoram
Vegetable oil cooking spray
1½ pounds salmon fillets (6 pieces, 4 ounces each)
To prepare mustard sauce: In a small bowl, mix mayonnaise, vinegar, Dijon mustard, parsley, green onion and dry mustard. Cover and chill for 2 hours.
To prepare the salmon: Preheat oven to 375 degrees.
In a small bowl, mix olive oil, celery leaves, parsley, onion, salt, paprika, black pepper, thyme and marjoram. Spray a baking dish with vegetable oil cooking spray. Place the salmon fillets in the dish skin side down. Brush oil and herb mixture over salmon fillets. Bake uncovered for 20 minutes or until salmon flakes. Serve salmon topped with mustard sauce.
From Henry Ford LiveWell.
300 calories (54% from fat), 18 grams fat (2.5 grams sat. fat), 3 grams carbohydrates, 29 grams protein, 350 mg sodium, 90 mg cholesterol, 26 mg calcium,  0 grams fiber. Food exchanges: 4 meat.


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