Dietician's Tip: The Dietary Guidelines for Americans recommend two servings of fish every week. Salmon is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause a heart attack.
- Two 5-ounce pieces salmon with skin
- 2 teaspoons extra-virgin olive oil
- 1 tablespoon chopped chives
- 1 tablespoon fresh tarragon leaves (optional)
Heat oven to 425 F. Line a baking sheet with foil.
Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. After 10 minutes, check if fish flakes easily with fork. If it doesn't, continue baking for 2 more minutes.
Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.
Nutritional analysis per serving
Serving size: 1 fillet
- Calories 244
- Cholesterol 78 mg
- Monounsaturated fat 6 g
- Saturated fat 2 g
- Sodium 62 mg
- Total carbohydrate trace
- Dietary fiber trace
- Protein 28 g
- Serving size 1 fillet
- Total fat 14 g