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Lemon Dijon Salmon

Makes 2 servings.

Canola cooking spray
2 salmon steaks (about 6 inches each)
1 tablespoon Dijon mustard
Garlic salt (about ½ teaspoon)
Freshly ground black pepper
½ onion, thinly sliced
½ lemon

About 2 to 3 teaspoons of capers


  1. Preheat oven to 400 degrees. Line a 9-inch pie plate with a large sheet of foil (enough so it can be wrapped back over the fish and sealed) and spray foil generously with canola cooking spray. Layer salmon steaks in prepared pan.
  2. Spread fish steaks evenly with Dijon mustard.
  3. Sprinkle fish steaks with garlic salt and ground pepper to your liking.
  4. Lay thinly sliced onion over the top.
  5. Squeeze lemon over the top of the salmon and sprinkle capers over the top.
  6. Wrap edges of foil over the top of fish and seal edges together. Bake about 15 minutes. Open foil and let bake about 5 minutes more or until salmon is cooked throughout.
  7. Serve with steamed rice or cooked pasta and some vegetables.

Per serving when served with ¾ cup steamed rice and a cup of broccoli: 475 calories, 38.5 g protein, 56 g carbohydrate, 11 g fat, 1.7 g saturated fat, 80 mg cholesterol, 6.5 g fiber, 720 mg sodium. Calories from fat: 21 percent. 5.5 grams omega-3 fatty acids.

Magee, E. Tell Me what to Eat if I have Diabetes. The Career Press, Franklin, New Jersey; 1999.

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