Heart-Healthy Salmon

Salmon are not only rich in omega-3s, which help to regulate the body’s anti-inflammatory system, they are a great source of protein as well. Intake of fish rich in omega-3, including salmon, is associated with decreased risk of heart attack, stroke, heart arrhythmia, high blood pressure, hypertension and high triglyceride levels. Omega-3s have also been shown to improve brain function. This recipe however receives a heart-healthy boost from a tablespoon of freshly ground flaxseed, which contains 65% of your daily value of omega-3 fats. But that’s not the only benefit that flaxseed brings to the table in this recipe. Flaxseeds are rich in dietary fibre, which can improve absorption of nutrients in the intestines. Flaxseed fibres can help regulate the passage of food through our intestines and their consumption has been shown to reduce risk of colon cancer.

Ingredients

• 1 1/2 lbs. (750 g) wild salmon with skin
• 1/2 tsp. (2 mL) garlic powder
• 1/2 tsp. (2 mL) black pepper
• 1/4 cup (60 mL) low-sodium teriyaki sauce
• 1 Tbsp. (15 mL) golden flaxseed, freshly ground

Directions

1. Preheat oven to 400 F (200 C). While waiting, oil baking sheet with olive oil.
2. Place salmon skin side down on baking sheet. Sprinkle with garlic powder and pepper, then spread with teriyaki sauce.
3. Bake salmon until opaque in centre, or about 20 minutes. For best results, do not overbake. Remove from oven; sprinkle freshly ground flaxseed evenly over salmon.

Each serving contains:

334 calories; 45 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 3 g carbohydrates; 1 g fibre; 363 mg sodium