Baked Alaskan Salmon

To get more healthy omega-3 fat into your diet, try this easy and tasty recipe for baked Alaskan salmon. Salmon is a great source of omega-3 fat. Research tells us that eating more omega-3 fat may decrease risk of several types of cancer, heart disease, stroke, hypertension, and diabetes.

Preparation time: 10 minutes. Cook time: 20 minutes.

Serves four as a main dish.

Ingredients

• 1 whole salmon fillet (one serving = 3 to 4 ounces of fish; a 1-pound fillet will serve about 4)
• Salt and pepper to taste
• ¼ cup plain, nonfat yogurt
• 1 onion, sliced
• 1 lemon
• ½ to 1 cup red wine

Instructions

• Lightly oil the bottom of a glass baking dish with olive or canola oil.
• Place salmon fillet in baking dish, skin side down.
• Salt and pepper the salmon lightly.
• Spread the yogurt over the salmon fillet.
• Place the onion slices on the fillet, on top of the yogurt.
• Squeeze the fresh lemon over the top of fish, yogurt, and onions.
• Pour approximately ½ to 1 cup red wine in the bottom of the pan and cover the pan with foil.
• Bake at 350º F for approximately 20 minutes or until salmon flakes.

Cooking hints

• Fish is done when it turns from translucent to opaque (solid color).
• Test for doneness by placing a fork in the thickest part of the fish. The fish should flake easily when pierced with a fork.
• Two to three pounds of fish will cook in approximately 20 to 30 minutes.
• Another way to determine cooking time uses the thickness of the fish fillet. Measure the fish fillet at the thickest point and allow about 10 minutes of cooking time per inch of fish fillet.

Per serving: 175 calories; 3 grams of carbohydrates; 25 grams of protein; 7 grams of fat