The Heart and Stroke Foundation of Canada recommends adults consume fish, especially fatty fish such as salmon, at least twice a week. Salmon is not only packed with heart-healthy omega-3 fatty acids, it also leads the pack when it comes to vitamin D.
2 teaspoons wasabi paste
1 tablespoon water
1 tablespoon rice vinegar
1 tablespoon sodium-reduced soy sauce
1 tablespoon brown sugar
2 tablespoons freshly squeezed lime juice
1 tablespoon grated fresh ginger root
4 4-ounce salmon fillets
Preheat oven to 375 F (190 C).
In a small mixing bowl, combine wasabi, water, rice vinegar, soy sauce, brown sugar, lime juice and ginger root.
Place salmon, skin-side down, in a glass baking dish. Cover with wasabi-ginger mixture. Cover and bake for 25 to 35 minutes, or until fish is cooked through and flakes easily when tested with a fork.
Remove from heat, serve immediately.
Serves 4.
Per fillet: 226 calories, 23 grams protein, 12 g total fat (3 g saturated fat), 5 g carbohydrate, 67 milligrams cholesterol, 202 milligrams sodium. Excellent source of omega-3 fatty acids and vitamin D. Good source of potassium.
From Leslie Beck's Longevity Diet © Leslie Beck, 2011. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.