Savory Salmon and Green Beans
Adapted from American Dietetic Association’s Cooking Healthy Across America (John Wiley & Sons, Inc., 2005; Ed. Kristine Napier, MPH, RD)
According to “Feeding Minds: The impact of food on mental health,” a report by the Mental Health Foundation (www.mhf.org.uk), oily fish such as salmon is one of the best sources of omega-3 fatty acids. Fatty acids perform vital functions in the brain, including reducing the risk of memory loss during middle age. Additionally, studies have shown that fish consumption is associated with better moods and a lower risk of depression and other mental illnesses. It can also help slow hardening in the arteries and lower blood pressure.
1 ½ lbs salmon filet
1 lb fresh green beans, trimmed
1 Tbsp fresh ginger, grated
3 cloves garlic, minced
¼ cup reduced-sodium soy sauce
1. Place the salmon skin side down in an oven-safe 9x13-inch glass baking dish. Arrange the green beans around the salmon.
2. Combine the ginger, garlic, and soy sauce in a small bowl; mix well. Pour over the salmon and beans. Cover tightly and marinate 2 to 8 hours in the refrigerator.
3. Preheat the oven to 400°F. Baste the salmon and beans with the sauce. Roast uncovered 15 to 20 minutes or until the salmon flakes easily with a fork.
Serving size: 4-ounces of salmon with ¾ cup green beans; 290 calories; 11g fat; 1.5g saturated fat; 95mg cholesterol; 610mg sodium; 9g carbohydrates; 4g fiber; 36g protein