With Lent underway, many will be eating more fish in the next 40 days than they do all year round. Fish is a staple food in many parts of the world, but us Mid-Westerners have to work on this a bit as our typical meats are beef, poultry, and pork over fish. Fish is a great source of lean protein. Some fish have more omega 3 fatty acids than others which does offer additional heart health benefits. These fish include salmon, herring, trout, tuna, sea bass, and mackerel. Our area lake fish are lean sources of protein, however most of these fish (walleye, northern, etc) are not a rich source of omega 3 fatty acids.

A popular way to eat fish in the Midwest is breaded and fried. This preparation and cooking method can add a great deal of extra calories and fat. Next time you have fish, opt for the grilled, broiled, or baked without the breading as it’s much healthier for you!

Below is one of my favorite salmon recipes. You can visit the All Recipes website below for the exact recipe and can change the serving size to fit your needs individually.

Alaska Salmon Bake with Pecan Crunch Coating

Prep Time: 20 Min

Cook Time: 10 Min

Ready In: 30 Min

Original Recipe Yield 6 servings

Ingredients

3 tablespoons Dijon mustard
3 tablespoons butter, melted –can substitute olive oil
5 teaspoons honey
1/2 cup fresh bread crumbs—can use whole grain bread crumbs
1/2 cup finely chopped pecans
3 teaspoons chopped fresh parsley
6 (4 ounce) fillets salmon
salt and pepper to taste
6 lemon wedges

Directions

Preheat the oven to 400 degrees F (200 degrees C). In a small bowl, mix together the mustard, butter, and honey. In another bowl, mix together the bread crumbs, pecans, and parsley.
Season each salmon fillet with salt and pepper. Place on a lightly greased baking sheet. Brush with mustard-honey mixture. Cover the top of each fillet with bread crumb mixture.
Bake for 10 minutes per inch of thickness, measured at thickest part, or until salmon just flakes when tested with a fork. Serve garnished with lemon wedges.

Nutritional Information

Amount Per Serving Calories: 368 | Total Fat: 22.4g | Cholesterol: 91mg

http://allrecipes.com/recipe/alaska-salmon-bake-with-pecan-crunch-coating/detail.aspx

Enjoy!

Kelsey