Healthy Recipes

Creamy Dill Salmon
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Canola oil 1 teaspoon
Salmon filet 12-ounce (3/4 pound)
Salt ½ teaspoon
Fresh dill, chopped ¼ cup
Low-fat mayonnaise ¼ cup
Lemon, sliced into wedges ½

  1. Preheat oven to 425°F.
  2. Spread oil onto an oven-safe baking dish. Place fish, skin side down, onto the baking dish.
  3. Sprinkle the fish with the salt, and then spread the dill out over the fish.
  4. Spread the mayonnaise over the dill, so that the fish is completely covered.
  5. Bake for 20-22 minutes.
  6. Serve with lemon wedges.

5 medium-fat meats; 1 fat

Side Suggestions: Baby Potatoes
Wash and scrub 8 baby, or “new,” potatoes, (or substitute 2-3 medium-sized Yukon Gold potatoes). Place potatoes in a medium-sized pot and fill with water. Place pot on burner and cook on medium-high heat until the water begins to boil. Once water starts boiling, place lid on pot and reduce heat to medium-low so that water is just simmering. Total cooking time is about 20-25 minutes, or until potatoes are soft when pricked.

Side Suggestions: Peas
Cook frozen peas on stovetop or in microwave according to package directions.

Nutrition Facts
Serving Size ½ of recipe
Calories 434
Total Fat 5 g
Saturated Fat 5 g
Sodium 925 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Protein 34 g
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Current Research From Top Journals

Water Before Meals May Promote Weight Loss
August 2015

A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

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