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Recipe: Salmon with Lemon Mustard
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.
 
Ingredients:
  • 1 tsp. Dijon mustard
  • 2 Tbs. lemon juice
  • 2 Tbs. dry white wine
  • 2 Tbs. light mayonnaise
  • 1/8 tsp. garlic powder
  • 1 tsp. paprika
  • 1 tsp. coarse ground pepper
  • 4 salmon steak, about 6 oz each
  • nonstick cooking spray
  • 1 lemon, cut into wedges
Cooking Directions:
Turn on broiler. Combine mustard with next 5 ingredients in a small bowl, whisk thoroughly. Set aside. Press pepper into both sides of salmon steaks and place on broiler pan coated with nonstick cooking spray. Place pan 3-0/1 inches from heat source and broil about 4-5 minutes per side, or until fish is opaque throughout. Serve salmon with mustard sauce and lemon wedges.
 
Per Serving: calories 422, fat 12.8g, calories from fat 27%, protein 63.8g, cholesterol 165.4mg, dietary fiber 1.1g

Nutrients Exchanges
Calories 422 Milk Exchanges 0.0
Protein 63.8g Vegetable Exchanges 0.0
Carbohydrates 5.2g Fruit Exchanges 0.2
Dietary Fiber 1.1g Bread Exchanges 0.0
Sugar 1.3g Other Carbohydrates/Sugar Exchanges 0.1
Fat Total 12.8g Lean Meat Exchanges 0.0
Saturated Fat 2.4g Very Lean Meat/Protein Exchanges 9.5
Mono-unsaturated Fat 3.8g Fat Exchanges 2.0
Poly-unsaturated Fat 6.5g
% Calories from Fat 27%    
Cholesterol 165.4mg
Sodium 255.5mg
Vitamins Minerals
Vitamin A 147.2IU Calcium 54.1mg
Thiamin (B1) 0.7mg Copper 2.6mg
Riboflavin (B2) 2.0mg Iron 3.0mg
Niacin (B3) 22.4mg Magnesium 88.8mg
Vitamin B6 0.9mg Manganese 0.7mg
Vitamin B12 9.5mcg Phosphorus 741.5mg
Vitamin C 18.5mg Potassium 1000.0mg
Vitamin E 5.9IU Selenium 146.9mcg
Folate 17.3mcg Sodium 255.5mg
Pantothenic Acid 2.5mg Zinc 2.1mg