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Thursday, May 6, 2010

The “Super Green” List: the healthiest choices off the Monterey Bay Aquarium sustainable seafood list...with a recipe for Grainy Mustard Crusted Salmon

The “Super Green“ list highlights products that are currently on the Seafood Watch “Best Choices” (green) list, are low in contaminants and are good sources of long-chain omega-3 fatty acids.

The Best of the Best: January 2010 (from Monterey Bay Aquarium Seafood Watch for more information go to http://www.seafoodwatch.org/)

  • Albacore Tuna (troll-or pole-caught, from the U.S.or British Columbia)
  • Freshwater Coho Salmon (farmed in tank systems,from the U.S.)
  • Mussels (farmed)
  • Oysters (farmed)
  • Pacific Sardines (wild-caught)
  • Pink Shrimp (wild-caught, from Oregon)
  • Rainbow Trout (farmed)
  • Salmon (wild-caught, from Alaska)
  • Spot Prawns (wild-caught, from British Columbia)

Eating sustainable and healthy is not nearly as hard as some people might think.
Here is a super simeple recipe for a broiled salmon, make it a meal by serving it with some sauted greens or a grilled asparagus.

Grainy Mustard Crusted Salmon
Serves 4

1 ¼ lb Center-cut salmon fillets, cut into 4 portions
Salt and pepper, to taste

¼ cup Reduced-fat sour cream
2 tbsp Stone-ground mustard
2 tsp Lemon juice
1 tsp Lemon zest
Lemon wedges

Preheat broiler.
Line a broiler pan or baking sheet with foil.
Place salmon pieces, skin-side down, on the prepared pan.
Season with salt and pepper.
Combine sour cream, mustard, lemon juice and lemon zest in a small bowl.
Spread evenly over the salmon.
Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes.
Serve with lemon wedges.

Nutrition
Per serving :
290 Calories;
15 g Fat
89 mg Cholesterol
2 g Carbohydrates
29 g Protein
289 mg Sodium
550 mg Potassium



 

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