QUICK FACTS
PREPARATION TIME
5 min (for 4 serves)
COOKING TIME
30 min (for 4 serves)
SUMMARY
Salmon is rich in good fat (omega 3 fatty acid), which helps lower triglyceride and increase HDL high density lipoprotein (good cholesterol). Salmon is top 5 highest fish rich in omega-3. Choose the right fish for your diet, try this simple recipe!
INGREDIENTS
3 g
dill, weed
3 g
marjoram, dried
0.75 Tablespoon (6 g)
flour, all purpose
13 g
thyme, fresh
0.75 cup (195 g)
buttermilk, reduced fat
1.00 fillet (158 g)
salmon, fillet
METHOD
1. Preheat the oven to 350 degrees Farenheit. (177 Celsius)
2. To make the cream, dissolve the flour in milk, put over low heat in a small saucepan, continue stirring until it thickens.
3. Pour thickened milk over salmon fillets.
4. Sprinkle fresh dill and thyme, marjoram over the cream-drenched salmon and bake it in an oven for 20-30 minutes or until salmon is frim and flakes easily.
5. Serve immediately.
NUTRITIONAL PANEL
Per Serve
Energy:
957.6 kJ (228.9 kcal)
Protein:
24.0 g
Total Fat:
10.6 g
-Saturated:
3.5 g
-Mono-Unsaturated:
3.2 g
-Poly-Unsaturated:
2.3 g
Total Carbs:
9.1 g
-Complex Carbs:
0.1 g
-Sugar:
5.3 g
Fibre:
0.0 g
Water:
135.7 mL
Alcohol:
0.0 g
Cholesterol:
60.1 mg
