Guide: The Healthiest Foods of All Time (with Recipes) – Recipe 3



Why it’s good for you: Salmon, especially wild salmon, is rich in vitamin D and omega-3 fatty acids, which will protect your heart. Research has found that omega-3s may also be associated with protecting against premature brain aging and memory loss.

How to eat it: Grill your salmon with lemon, garlic and a little soy sauce. If you have leftovers, refrigerate to put on top of a salad later.

Serving size: 3 oz.

Calories: 155

Recipe: Dr. Janet’s Easy Roasted Salmon
Yield: 4 servings

4 6-oz. wild salmon fillets
1 lemon, cut into 4 wedges
Freshly ground black pepper
¼ cup minced fresh dill (or one small bunch)
4 cloves garlic, peeled and minced

Preheat oven to 400°F. Spray a 13-in.-by-9-in.-by-2-in. glass baking dish with nonstick spray. Place the salmon fillets in the baking dish. Squeeze juice from one wedge of lemon over each fillet. Sprinkle the salmon with black pepper, chopped fresh dill and minced garlic. Bake until salmon is opaque in the center, about 20 to 22 minutes.

Nutrition per serving (1 fillet):
Calories: 251
Sodium: 78 mg
Fat: 11 g
Carbohydrates: 2 g
Dietary fiber: <1 g
Sugars: <1 g
Protein: 34 g

Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit

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