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15-Minute Salmon with Mustard, Dill Sauce

Scientific research continues to discover the importance of vitamin D and omega-3 fatty acids for optimal health. Salmon is one of the best food sources for both of these hard-to-find health-promoting essential nutrients. One serving of this recipe provides over 100% for both vitamin D and omega-3 fatty acids. Enjoy this recipe as part of your Healthiest Way of Eating this week.

Prep and Cook Time: 15 minutes Ingredients: 1/1/2 lbs salmon filet cut into 4 pieces, skin and bones removed 1 TBS fresh lemon juice Dill Sauce 2 medium garlic cloves, pressed 1 TBS Dijon mustard 2 TBS fresh lemon juice ¼ cup chicken broth 1 tsp honey 1 tsp chopped fresh dill salt and white pepper to taste

Directions:

1. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
3. Rub salmon with 1 TBS fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
4. Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
5. To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill. Pour over salmon and serve.

   Serves 4

   Serving Suggestion: Serve with

   • Pureed Sweet Peas

Healthy Cooking Tips:

When cooking with fresh herbs, add at the end of cooking to retain maximum flavor.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Salmon with Mustard, Dill Sauce is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Salmon with Mustard, Dill Sauce 1.00 serving 189.11 grams 321.40 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin D 493.29 IU 123.3 6.9 excellent tryptophan 0.38 g 118.8 6.7 excellent omega 3 fatty acids 2.45 g 102.1 5.7 excellent selenium 62.33 mcg 89.0 5.0 excellent vitamin B12 (cobalamin) 5.09 mcg 84.8 4.8 excellent protein 34.58 g 69.2 3.9 very good vitamin B3 (niacin) 13.44 mg 67.2 3.8 very good phosphorus 503.24 mg 50.3 2.8 very good magnesium 162.74 mg 40.7 2.3 good vitamin B6 (pyridoxine) 0.71 mg 35.5 2.0 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Salmon with Mustard, Dill Sauce

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