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A recent study at Drexel University  (that’s practically across the street from me) looked at the calories in menu items of over 20 chain restaurants.  What did they find?  The average adult consumes an average of 1,495 calories, 28 grams of saturated fat, and 3, 512 mg of sodium after sharing an appetizer and eating an entree and side. This doesn’t even include a drink or dessert. Whoa!

Considering the average person should consume around 2000 calories a day and sodium intakes should be less than 2500 mg a day, these numbers are staggering.  Not sure about you, but we were convinced to stay in and cook dinner tonight!

Here are six simple, healthy salmon recipes that should be ready in 15 minutes or less.  You can roast up a vegetable while you are at it.  By eating in and cooking our meals, we not only control calories, but quality of ingredients – which is a healthy bonus!

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For each recipe, use four 4-ounce pieces of salmon:

Maple & Mustard Salmon:  1 tbsp maple syrup, 1 tbsp whole grain mustard, 1 tbsp Dijon mustard, ½ tbsp fresh chopped thyme. Mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.

Lemon & Dill Salmon: 1 tbsp olive oil, 2 tbsp fresh squeezed lemon, ½ tbsp fresh dill, pinch of salt and pepper. Mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.

Orange & Rosemary Salmon: 1 tbsp olive oil, 1 tbsp fresh squeezed orange, 1 tbsp fresh rind of orange, ½ tbsp fresh chopped rosemary. Mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.

Olive Vinaigrette Salmon:  1 tbsp olive oil, 1 tbsp chopped kalamata olives, 1 tbsp red wine vinegar, 1 tbsp Dijon mustard, ½ tbsp honey. Mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.

Garlic & Basil Salmon:  1 tbsp olive oil, 1 tbsp chopped garlic, ½ tbsp chopped fresh basil, 1 tbsp fresh lemon juice. Mix together and brush on salmon. Roast at 375 degrees Fahrenheit for 12 minutes.

Salmon with Roasted Tomatoes: Combine 1 pint grape tomatoes with 4 cloves of garlic, 1 tbsp olive oil, salt and pepper in a baking dish. Broil about 12 inches from flame for 10-15 minutes until browned. In the meantime, season salmon with 1 tbsp salt and pepper. Cook under tomatoes on the lower rack for 10-12 minutes.

 

 

 

Katie Cavuto, MS, RD is a registered dietitian, trained chef, mom and lover of real food. She is the president of Healthy Bites, a Philadelphia based company offering culinary nutrition services. Katie is the consulting dietitian for the Philadelphia Phillies and Flyers. As a chef she is an energetic advocate of cooking and falling in love with food—and yourself in process. Widely sought for her knowledge and ability to translate nutrition into approachable messages, Katie can be seen on local and national TV and in print as an expert in her field. For more on Katie visit her website and follower her on twitter @healthybites or Facebook. read more about