Honey Mustard Salmon with Green Beans
Recipe Details:
Ingredients
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.