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

Nutrition Info

Total:
20 min
Prep:
10 min
Cook:
10 min
Yield:
4 main dish servings
Level:
Easy

Nutrition Info

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

Watch how to make this recipe.

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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