Friday, December 2

Honey Mustard Salmon with Asparagus

As my mom will tell you she HATES salmon. (And yes she knows that hate is a strong word - in fact I think she's the one who taught me this!) As a result I didn't eat salmon growing up and never developed a taste for it. But I have come to realize that the health benefits are far too great to ignore and have found certain preparations that make it taste less . . . . "salmony." This one was inspired by my friend Jessica who claims that even her mom (who also hates salmon . . . perhaps it's a generational thing?) loves it!

If you're trying to lose weight the health benefit you will be most interested in is that salmon speeds up your metabolism. We all know what this means . . . quicker weight loss and longer sustainability! However it also facilitates your sugar absorption rate and can lower your blood sugar level. Which in turn lowers your risk of developing diabetes.

The Omega-3 fatty acids contained in salmon help your brain work better and improve your memory so salmon makes a great breakfast or early morning snack at work (avocado and smoked salmon on a piece of whole wheat toast is a great way to do this). Omega-3 fatty acids also contribute to shiny hair, bright eyes and healthy skin.

Lastly, 4 oz of salmon provides your daily allowance of Vitamin D, half your daily allowance of B-12 and 30 grams of protein (more than half the FDA's recommended daily amount.) What's not to like?

4 salmon fillets (6 oz each)
2 tbsp dijon mustard
1 tbsp low-sodium soy sauce, unsalted butter, brown sugar and honey
1 lb asparagus, trimmed
2 tbsp olive oil, divided
1/4 cup freshly grated parmesan
salt and pepper to taste

Preheat the oven to 400 degrees. Combine butter and brown sugar in a bowl; microwave until they have melted together (about 30 seconds.) Stir in mustard, soy sauce and honey
Toss asparagus with 1 tbsp of the oil, the parmesan, and salt and pepper. Place the stalks in a baking dish and roast until they're al dente (about 10-12 minutes).
Meanwhile, heat remaining oil in an ovenproof skillet over high heat. Season salmon fillets with salt and pepper, then add to the pan, flesh side down.
Cook until browned on one side, 3 to 4 minutes. Flip the fillets, brush on half the honey mustard, and place the pan in the oven.
Bake until fish is firm and flakes easily (but before white solids begin to form on the surface - about 5 minutes.)
Remove fillets from the oven and brush with more honey mustard. Serve with asparagus.

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