The American Heart Association recommends eating two, 3.5 ounce servings of fatty fish such as salmon each week. Salmon is easy to prepare and a source of omega 3 fatty acids and vitamin D which are not naturally found in many foods. Omega 3 fatty acids are essential fatty acids that we have to get from the food we eat since our bodies are not able to make them on their own. The three types of omega 3 fatty acids include ALA, EPA and DHA. While ALA is found in vegetarian sources such as walnuts, vegetable oils and flaxseeds, EPA and DHA are obtained by eating fatty fish. Research shows that only a very small amount of ALA can be converted to EPA and DHA by our bodies which is why it is important to eat fatty fish to obtain all of the omega 3 benefits. Omega 3 fatty acids are important for brain and heart health. Research has shown that they lead to decreased triglyceride and blood pressure levels, and a decreased risk of arrhythmias.
There are so many ways to cook salmon. I love cooking with herbs and spices because they add a ton of flavor while adding nutrition and health benefits to the dish. This mustard and thyme salmon recipe is so easy to make and the marinade only uses three ingredients! Herbs were used historically for their medicinal properties and studies have shown that thyme has antioxidant and antimicrobial properties.
Mustard and Thyme Salmon
Recipe serves 2 people
1 lbs salmon
2 Tbsp horseradish mustard
1 Tbsp extra virgin olive oil
½ tsp thyme
1. Preheat oven to 375 F
2. In a bowl combine mustard, extra virgin olive oil and thyme
3. Coat salmon in marinade and bake in the oven for about 20 minutes
Salmon goes well with so many foods! I recommend pairing salmon with a starch and vegetables for a balanced meal! Try serving your mustard and thyme salmon with farro, broccoli and cauliflower for a well rounded plate.
Nutrition Information per .5 lbs
Serving size 2:
50 g protein
20 g Total fat
3 g Saturated fat
121 mg Cholesterol
429 mg Sodium
1 g Total Carbohydrate
1 g Dietary Fiber
0 g Sugars
Linzy Ziegelbaum, MS, RD, CDN is a registered dietitian and owner of the private practice LNZnutrition LLC. She provides nutrition counseling and education to clients of all ages with many nutrition needs. Linzy enjoys sharing her love and nutrition expertise with others through counseling, her LNZnutrition blog and social media pages, including Facebook and Instagram.
Main Photo Credit: Andrey Starostin/shutterstock.com; Second Photo Credit: Marian Weyo/shutterstock.com