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Healthy Pepper-Crusted Salmon

By Medisys on February 24 2018 | Nutrition & Recipes

Salmon is a heart healthy food because it’s packed with omega-3 fatty acids. Use a good quality pepper mill to coarsely grind the fresh pepper for this recipe—it will make a big difference.

 

2 tbsp (25 ml) maple syrup

2 tbsp (25 ml) sodium-reduced soy sauce

2 cloves garlic, crushed

1/4 cup (50 ml) fresh coarsely ground pepper

2 tsp (10 ml) canola oil

4 4 oz (120 g) salmon fillets

 

In a shallow dish, combine maple syrup, soy sauce, and garlic. Place salmon fillets, skin side up, in marinade. Cover and refrigerate for at least 2 hours.

Place ground pepper on a large plate. Remove salmon from marinade and firmly press each fillet (skin side up) into pepper.

Meanwhile, heat oil in a skillet over high heat. When pan is hot, place salmon in the skillet, side up, reduce heat to medium and continue to cook for 4 to 5 minutes per side or until fish flakes easily when tested with a fork.

 

Serves 4.

Per serving: 217 cal, 23 g pro, 10 g total fat (1 g saturated fat), 9 g carb, 2 g fibre, 62 mg chol, 320 mg sodium

 

Looking for more healthy recipe ideas? Download our free digital, Medisys dietitian-approved recipe book. 

 

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