Salmon is one of the healthiest fish there is. It’s rich in polyunsaturated fatty acids – omega-3 (in 100 g of salmon from the North Sea there is approximately 800 mg of omega-3 per 100 g, i.e. 50%-70% of the recommended daily amount), potassium, selenium and niacin. It is also very high in protein and low in fat, making it an excellent fish for a healthy, balanced diet.
Because of the type of polyunsaturated fatty acids that are in salmon (and fish in general), they don’t get destroyed in cooking, meaning that a baked salmon continues to be healthy even after cooking and it doesn’t lose its nutritional value.
Because of its aesthetic appearance, it’s always a star while entertaining. It’s also fun and very easy to work with and it’s rare that something with salmon doesn’t work out, even for people who really don’t know their way around the kitchen.
Because of the unique and delicious taste of the salmon, it is advisable not to make complex recipes with it, but only a gentle, classic seasoning to emphasize the taste of the fish, as in the following recipe.
* 4 servings
- 4 servings of salmon fillet with the skin
- 3 tablespoons Dijon mustard
- Kosher salt
- Freshly ground black pepper
- 1/4 cup olive oil
- Preheat oven to 200 degrees Celsius and line a Pyrex pan with foil.
- Place the salmon fillets in the pan with the skin on the bottom.
- Spread over it a thin layer of mustard, and season with salt and pepper.
- Sprinkle the olive oil on top.
- Bake for 15 minutes or until the salmon is ready.
Nutritional values for one serving
* Calories were calculated according to one 250 g piece.
Salmon: Calories 350, Protein 50g, Fat 16g, Carbs 0g.
Mustard: Calories 6, protein 0.4g, fat 0.6g, carbs 0.2g.
Olive oil: calories 123, protein 0g, fat 14g, carbs 0g.
One serving of baked salmon: calories 430, protein 50g, fat 20g, carbs 0.
* The value of calories and fat per serving is slightly lower than the total nutritional values because during the baking some of the fat melts.