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Honey Mustard Salmon with Green Beans

Honey Mustard Salmon with Green Beans

Recipe Details:

Ingredients

Per Serving
Per Serving
  • Salmon fillets: 1 (40 gram)
  • Butter : 1 tsp
  • Honey: 1 tsp
  • Soy sauce: 1tsp
  • Mustard Powder: ½ tsp
  • Pepper: ¼ tsp
  • Salt: a pinch
  • Olive oil : for greasing the baking pan
  • Chopped green beans : 50 gm

Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm

*tsp = teaspoon, tbsp = tablespoon

Method

  • First, preheat the oven to 218° Celsius. Place fillets in a baking pan slightly greased with oil.
  • Melt butter and stir the honey, soy sauce, mustard powder, oil, pepper, and salt. Use this mixture to brush half of the mix over salmon.
  • Now place green beans in a large bowl; drizzle with remaining honey mixture and toss to coat.
  • Place the green beans around fillets. Roast until the fish just begins to flake easily with a fork, and green beans are crisp-tender and bake for 15 minutes.

Benefits

  • Salmon is a type of fatty fish that is rich in omega-3 fatty acids, including DHA and EPA, (2150 mg / 100 gm) and Vitamin D, which are essential for brain health.
  • It is also good source of B vitamins, including B6 and B12, which are help to regulate mood and cognitive function.
  • Green beans are rich in antioxidants, such as vitamins C and A, which can help protect brain cells from oxidative stress and inflammation.
  • Including two servings of fatty fish per week is a great way to add omega 3 fatty acids in diet for getting all its health benefits.

Nutritional Value per serving

Calories (kcal) Carbohydrates (g) Proteins (g) Fats (g)
163.07 8.92 9.64 9.87

Reference:

  • Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
  • Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
  • Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
  • US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients

Disclaimer:

The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime. *Images used are for representation purpose only.

*Images used are for representation purpose only.

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