By: Stepfanie Romine, SparkPeople Blogger
6/25/2009 12:23 PM   :  48 comments

See More: healthy meals, recipes, , speedy suppers,

Fast, easy, tasty.

That's what dinner should be.

This week's Speedy Supper is ready in 20 minutes and requires little work on your end. Whisk together a quick Dijon mustard sauce, spread it over salmon fillets and pop them in the oven. While the fish is cooking (and you can swap the salmon for any kind of fish you like or even chicken breasts), cook up a bag of frozen broccoli and some whole-wheat couscous or brown rice. Pour everyone a glass of milk and serve some grapes or fresh melon on the side and relax for a couple of minutes until the oven timer goes off.
Eat and enjoy.

Get the recipe for Baked Salmon Dijon now.


Ingredients
1 C fat free sour cream
2 tsp dried dill
3 Tbsp scallions, finely chopped
2 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
as needed fat free cooking spray

Instructions
1. Whisk sour cream, dill, onion, mustard, and lemon juice in small
bowl to blend.
2. Preheat oven to 400 degrees F. Lightly oil baking sheet with cooking spray.
3. Place salmon, skin side down, on prepared sheet. Sprinkle with
garlic powder and pepper, then spread with the sauce.
4. Bake salmon until just opaque in center, about 20 minutes.

Number of Servings: 6


Recipe submitted by SparkPeople user MRS.FELICITY

Nutrition info
Calories: 211.3
Total Fat: 5.1 g
Cholesterol: 82.6 mg
Sodium: 286.5 mg
Total Carbs: 5.0 g
Dietary Fiber: 0.9 g
Protein: 30.5 g

This salmon dish is flavorful and simple, and salmon is a great source of omega-3 fatty acids, which are the fats most touted for their health benefits! Omega-3 fats reduce inflammation, which can help prevent inflammatory diseases like heart disease and arthritis. Plus, they are essential for the brain, impacting behavior and cognitive function, and are especially necessary during fetal development.

Read more about fish and how to integrate more servings of underwater protein into your diet:

Best and Worst Fish Choices

Wild or Farmed Fish: What's Better?

Make the Most of Your Seafood Catch

What is your favorite fish to cook at home? Have you tried Baked Salmon Dijon? Will you?

Share a link to your favorite SparkRecipe in the comments below and you could win a SparkPeople Goodie, if I feature your recipe in an upcoming installment of Speedy Suppers!