St Patrick’s Day Recipe : Roasted Wild Salmon

Cara Stewart, RD, LDN, is a member of the Penn Metabolic and Bariatric Surgery team. In this blog post, she shares a great, Irish-inspired recipe for roasted salmon.

For a simple, Irish-inspired meal, serve this recipe for roasted salmon with collard greens and mashed potatoes. Choose wild over farmed salmon whenever possible. Wild salmon is higher in protein and healthy omega-3 fatty acids and more environmentally sustainable compared to farmed Atlantic salmon.

Roasted Wild Salmon

Yield: 6 servings (serving size: about 4 1/2 ounces)

Ingredients

1 (2 1/4-pound) wild salmon fillet
Cooking spray
2 teaspoons olive oil
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon chopped fresh dill
1 tablespoon grated lemon rind
8 (1/8-inch-thick) slices lemon

Preparation

1. Preheat oven to 450°.
2. Place fish, skin side down, on a foil-lined baking sheet coated with cooking spray. Brush fish with oil; sprinkle with salt and pepper. Sprinkle dill and rind over fish; arrange lemon slices over fish. Bake at 450° for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of "doneness."

Nutritional Information Amount Per Serving

• Calories: 192
• Calories from fat: 33%
• Fat: 7g
• Saturated fat: 1.6g
• Monounsaturated fat: 3.1g
• Polyunsaturated fat: 1.8g
• Protein: 30g
• Carbohydrate: 0.3g
• Fiber: 0.2g
• Cholesterol: 70mg
• Iron: 0.9mg
• Sodium: 369mg
• Calcium: 60mg

Source: Darina Allen, Cooking Light
MARCH 2007