b) Steamed Salmon and Asparagus with Mustard Dill Sauce

The tangy mustard dill sauce is a great complement to both the salmon and asparagus in this Healthiest Way of Eating recipe. It also provides you with excellent sources of health-promoting omega-3 fatty acids, vitamin K, niacin, selenium, protein and tryptophan.

Steamed Salmon and Asparagus with Mustard Dill Sauce Prep and Cook Time: 20 minutes

Ingredients:

  • 5-0.7kg salmon filet, skin and bones removed and cut into 4 pieces
  • 1 + 1 TBS fresh lemon juice
  • 2 bunches asparagus, bottom fourth removed
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste

Mustard Dill Sauce

  • 4 oz silken tofu
  • 1 TBS prepared mustard such as Dijon
  • 4 TBS fresh dill chopped
  • 1 TBS honey
  • 2 TBS fresh lemon juice
  • 1/2 cup water
  • 1/4 tsp salt
  • 1/4 tsp white pepper
  • 2 TBS extra virgin olive oil

Directions:

  1. Bring 2 inches of lightly salted water to a boil in a steamer with a tight fitting lid.
  2. While water is coming to a boil, put all sauce ingredients except olive oil in a blender and begin to blend on high speed for about one minute. While blender is running, drizzle olive oil in a little at a time. Set aside.
  3. Snap off tough asparagus ends. When water is at a full boil place asparagus in steamer basket, cover, and cook until asparagus is tender, about 3-5 minutes, depending on thickness. Remove from steamer, toss with 1 TBS lemon juice, 1 TBS olive oil, salt and pepper.
  4. Rub salmon with 1 TBS lemon juice and season with a little salt and pepper.
  5. Place salmon in the same steamer basket and steam until pink inside, about 3-4 minutes. Place salmon on a plate and pour desired amount of sauce over it and the asparagus

Healthy Cooking Tips:

Because the thickness of asparagus varies so much, it is best to check for doneness instead of just relying on timing. The timing in this recipe is approximate. You want it to bend and feel tender but still crisp in the center. Overcooked asparagus will look dull and the dish will lose its freshness. Choose salmon filets from the thickest part of the fish. They will remain moist. Check for doneness by inserting the tip of a knife into the thickest part of the filet. Salmon is best, cooked medium. This means it is still pink in the center. It will be nice and moist cooked this way. Remove it from the steamer when it is cooked slightly less than desired, as it will continue to cook after it is removed from the heat. Adding the olive oil a little at the end of blending the sauce will emulsify it. If, for some reason it breaks and has a rough texture, you can add one tablespoon of water, and it should smooth out.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Salmon and Asparagus with Mustard Dill Sauce is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.”

Steamed Salmon and Asparagus with Mustard Dill Sauce
1.00 serving
436.01 grams
480.32 calories
Nutrient Amount %DV Nutrient
Density
World’s Healthiest
Foods Rating
omega 3 fatty acids 3.57 g 148.8 5.6 excellent
tryptophan 0.45 g 140.6 5.3 excellent
vitamin K 83.62 mcg 104.5 3.9 excellent
selenium 66.78 mcg 95.4 3.6 excellent
vitamin B3 (niacin) 16.49 mg 82.4 3.1 excellent
protein 40.06 g 80.1 3.0 excellent
phosphorus 624.35 mg 62.4 2.3 very good
magnesium 199.74 mg 49.9 1.9 good
vitamin A 2380.77 IU 47.6 1.8 good
vitamin B6 (pyridoxine) 0.88 mg 44.0 1.6 good
vitamin C 26.11 mg 43.5 1.6 good
folate 159.32 mcg 39.8 1.5 good
vitamin B12 (cobalamin) 2.21 mcg 36.8 1.4 good
potassium 1164.23 mg 33.3 1.2 good
vitamin B2 (riboflavin) 0.50 mg 29.4 1.1 good
iron 5.18 mg 28.8 1.1 good
vitamin E 5.73 mg 28.6 1.1 good
vitamin B1 (thiamin) 0.42 mg 28.0 1.0 good
copper 0.52 mg 26.0 1.0 good
World’s Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

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