Wellness Wednesday – Week 2

Super Foods:  Salmon

Did you know that salmon is full of omega 3 fats which are beneficial for heart health.  So, people at a higher risk of heart attack might want to consider eating salmon a few times a week.

Trouble sleeping too?  Salmon contains a chemical substance called tryptophan that is important in promoting better sleep. Salmon is great for improved brain health and highly recommended for children’s proper brain development.

Salmon also increases bone density to help prevent breaks in children and the elderly

Recipe to Try:  Salmon Bake-Simple Recipe (from food.com)

Total Time: Prep Time:  5 minutes  Cook time: 25 minutes  Serves: 2

Directions:
1.    Preheat oven to 325 degrees.
2.    Mix together soy sauce, lemon juice, and spices.
3.    Place salmon in a shallow baking dish, and pour liquid mixture over the filets.
4.    Bake about 25 minutes or until salmon is flaky.

Ingredients:
•    12 ounces salmon fillets (about 2 fillets)
•    1/4 cup soy sauce
•    1 teaspoon lemon juice
•    1/2 teaspoon ginger
•    1/4 teaspoon cinnamon
•    1/8 teaspoon pepper

Nutritional Facts for Easy Baked Salmon
Amount per Serving Size    % Daily Value
Total Fat 7.4g            11%
Saturated Fat 1.3g        6
Cholesterol 77.4 mg        25%
Sugars 0.7g            2%
Calories 238.5
Calories from Fat: 67        28%
Sodium 2137.3 mg        89%
Total carbohydrates 2.8 g        0%
Protein 38.3%            76%
Sugars 0.7g            2%
Dietary Fiber 0.5g        2%

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