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.
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

Trending Videos 7 Videos

Get the Recipe

Gabriele's Limoncello 01:28

Gabriele shares his family recipe for a delicious summertime libation.

Similar Topics:

IDEAS YOU'LL LOVE

Salmon en Croute

Recipe courtesy of Laura Calder

Salmon with Coconut Sauce

Recipe courtesy of Bal Arneson

Boxty with Mustard-Chive Creme Fraiche and Irish Smoked Salmon

Recipe courtesy of Bobby Flay

Smoked Salmon and Scallion Scramble with Whole Grain Toast with Goat Cheese Butter

Recipe courtesy of Bobby Flay

Creamed Spinach

Recipe courtesy of Ellie Krieger

Smoked Salmon and Horseradish Cheesecake

Recipe courtesy of Michael Symon

Smoked Salmon

Recipe courtesy of Alton Brown

Lomi Salmon

Recipe courtesy of Darin Peterson

Salmon Tikka

Recipe courtesy of Bal Arneson

On TV

Dinner at Tiffani's

7:30am | 6:30c

Dinner at Tiffani's

8:30am | 7:30c

Brunch at Bobby's

10:30am | 9:30c

Brunch at Bobby's

11:30am | 10:30c

Cheap Eats

12pm | 11c

Cheap Eats

12:30pm | 11:30c

Cheap Eats

1pm | 12c

Cheap Eats

1:30pm | 12:30c

Good Eats

2pm | 1c

Good Eats

2:30pm | 1:30c
On Tonight
On Tonight

Good Eats

8pm | 7c

Good Eats: Reloaded

8:30pm | 7:30c

Good Eats

9:30pm | 8:30c

Good Eats

10pm | 9c

Good Eats: Reloaded

10:30pm | 9:30c
11pm | 10c

Good Eats

11:30pm | 10:30c

Good Eats

12am | 11c

Good Eats: Reloaded

12:30am | 11:30c

Good Eats

1:30am | 12:30c

Good Eats

2am | 1c

Good Eats: Reloaded

2:30am | 1:30c
3am | 2c

Good Eats

3:30am | 2:30c

So Much Pretty Food Here