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Heart-Healthy Recipe: Oven-Roasted Salmon With Spice Rub, Orange

August 14, 2019

Mary Noon

Mary Noon

Fish is recommended to be eaten twice a week for its heart-healthy benefits, according to the American Heart Association.

These benefits are attributed to the polyunsaturated fat known as omega-3 fatty acids. Salmon and other fatty fish are especially rich in this type of fat. Whenever possible select wild salmon over farmed raised, since farmed fish often contains dyes, antibiotics and growth hormones. Salmon is a low-mercury containing fish.

Oven-Roasted Salmon with Spice Rub and Orange Garnish

  • 4 fillets of salmon (4-6 oz size)
  • 1/2 tbsp. olive oil (may use olive oil spray)
  • 4 tsp chili powder
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tbsp brown sugar
  • 1 tsp fennel seeds
  • Orange slices

Heat a dry nonstick pan over medium to high heat and add fennel seeds.

Stir seeds frequently to prevent burning. Cook for 3-4 minutes until fragrant.

Remove seeds from pan and let cool.

Pat-dry the salmon with a paper towel. Divide olive oil between the fillets and rub on flesh side of fish. Mix the next four ingredients together.

Grind fennel seeds with a mortar and pestle or by using a mallet and a plastic bag to crush the seeds. Add to spice mixture. Rub spice mixture into flesh side of fish fillets.

Preheat oven to 450 degrees. Spray a baking dish with cooking spray and add four fillets skin side down. Place in oven and turn down to 350 degrees. Bake until it the fish flakes approximately 12-15 minutes.

Garnish with orange slices. This recipe may also be cooked on the grill.

A 4-ounce fillet provides the following:

  • 205 calories
  • 2 grams carbohydrate
  • 29 grams protein
  • 9 grams fat
  • 1.5 grams saturated fat
  • 3.0 grams monounsaturated fat
  • 3.7 grams polyunsaturated fat
  • 80 milligrams cholesterol
  • 65 milligrams sodium
  • 718 milligrams potassium

Quick Tip: Pickled Vegetables

Did you just eat your last pickle in the jar? Pour the liquid out into a pan and bring to a boil. Take a clean jar and arrange cut-up raw vegetables like green beans, carrot sticks, cucumber spears, radishes or onions into a jar. You may also add any herbs you may have in your garden. Chives and dill work best. Pour the liquid over the vegetables to within an inch or so from the top, cover and refrigerate. Pack them for lunches with a sandwich or eat as a healthy snack.

Mary Noon is a registered dietitian and nutritionist at Hartford Hospital. 

Want even more information and personalized advice? Make an appointment with a registered dietitian. Call us at Hartford Hospital (860.972.2604) and we can tell you how. 

Looking for information on surgical weight loss? Visit WhatWillYouGain.org to find a FREE community education class near you!