Pepper-Crusted Salmon

Leslie Beck, RD See Bio

Leslie Beck, Registered Dietitian, is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail, and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements. www.lesliebeck.com

Copyright © Leslie Beck, 2016.

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Salmon is a heart healthy food because it’s packed with omega-3 fatty acids. Use a good quality pepper mill to coarsely grind the fresh pepper for this recipe—it will make a big difference.

 

2 tbsp (25 ml) maple syrup

2 tbsp (25 ml) sodium-reduced soy sauce

2 cloves garlic, crushed

1/4 cup (50 ml) fresh coarsely ground pepper

2 tsp (10 ml) canola oil

4 4 oz (120 g) salmon fillets

 

In a shallow dish, combine maple syrup, soy sauce, and garlic. Place salmon fillets, skin side up, in marinade. Cover and refrigerate for at least 2 hours.

Place ground pepper on a large plate. Remove salmon from marinade and firmly press each fillet (skin side up) into pepper.

Meanwhile, heat oil in a skillet over high heat. When pan is hot, place salmon in the skillet, side up, reduce heat to medium and continue to cook for 4 to 5 minutes per side or until fish flakes easily when tested with a fork.

 

Serves 4.

Per serving: 217 cal, 23 g pro, 10 g total fat (1 g saturated fat), 9 g carb, 2 g fibre, 62 mg chol, 320 mg sodium

 

From Leslie Beck’s Healthy Kitchen © Leslie Beck, 2012. Reprinted by permission from Penguin Random House


Leslie Beck, Registered Dietitian, is the best-selling author of 12 books on nutrition and health, writes a weekly column in The Globe and Mail, and is a regular contributor to CTV News. Based at the Medisys clinic in Toronto, Leslie offers one-on-one diet coaching, personalized meal plans and evidence-based recommendations on the use of nutritional supplements. www.lesliebeck.com

Copyright © Leslie Beck, 2016.

 

 

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