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Horseradish Salmon

Omega-3 fats are good for your heart, but they can also be a boon to your waistline. Follow a low-calorie diet that includes more fish, and you'll drop more pounds than you would eating the same meal minus the seafood, suggests a study published in the International Journal of Obesity. One possible explanation: ounce for ounce, fish has fewer calories than almost all cuts of beef, pork and skin-on poultry. Researchers theorize that omega-3 fatty acids, the polyunsaturated fats abundant in cold-water fish like salmon and mackerel, switch on the fat-burning process in cells-provided you also exercise.

Recipe courtesy Drop 5 Lbs with Good Housekeeping
Show: Drop 5 Lbs with Good Housekeeping Episode: Energize Your Life

Photo: Horseradish Salmon

TOTAL TIME: 20 min
Prep: 10 min
Inactive Prep: --
Cook: 10 min
 
YIELD: 4 main dish servings
LEVEL: Easy

ingredients

  • 1 English (seedless) cucumber, cut in half lengthwise and then into 1/4-inch-thick half-moons
  • 2 tablespoons distilled white vinegar
  • 2 tablespoons fresh dill, chopped
  • 2 tablespoons olive oil
  • Salt and ground black pepper
  • 1/2 cup panko or coarse breadcrumbs
  • 2 tablespoons prepared horseradish, drained
  • 4 pieces (6 ounces each) skinless, boneless salmon fillet
  • 6 ounces baby spinach
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Directions

Preheat the oven to 475 degrees F. Line a large cookie sheet with foil.

In a bowl, toss the cucumbers with the vinegar, 1 tablespoon dill, 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper.

In a small bowl, combine the panko, horseradish and the remaining dill and oil. Sprinkle the salmon with 1/8 teaspoon salt and 1/8 teaspoon pepper, and place on a cookie sheet, smooth-side up. Press the panko mixture evenly on top of the fillets. Bake until golden brown on top and opaque throughout, about 8 minutes.

Toss the spinach with the cucumber mixture in a bowl and serve with the salmon.

Nutritional information per serving: About 345 calories, 36 g protein, 8 g carbohydrate, 18 g total fat (3 g saturated), 5 g fiber, 93 mg cholesterol, 300 mg sodium

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  • on August 12, 2012

    Flag

    This was actually tasty!! Initially cooked it for the eight minutes, but had to extend that time by couple more minutes. It was very easy to put together and clean up was a breeze. The salad was just right, enough of a little zing with the vinegar. I will make it again!!!

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