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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.
  • Level: Easy
  • Total: 20 min
  • Prep: 10 min
  • Cook: 10 min
  • Yield: 4 main dish servings
  • Nutrition Info
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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

Directions

  1. Preheat the oven to 475 degrees F. Line a large cookie sheet with foil. 
  2. In a bowl, toss the cucumbers with the vinegar, 1 tablespoon dill, 1 tablespoon oil, 1/8 teaspoon salt and 1/8 teaspoon pepper. 
  3. 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. 
  4. Toss the spinach with the cucumber mixture in a bowl and serve with the salmon.
  5. 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