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Broiled Salmon on Special Yogurt Sauce

Broiled Salmon on Special Yogurt Sauce

If you are really looking for that healthy protein dish, this recipe will really do just the best for you. Salmon is one of the best sources of protein and with the yogurt sauce, you are surely loaded with the protein you need for your body building exercise. Salmon is considered to be one of nature’s Superfoods as it is a rich source of Omega 3s (EPA & DHA). Just two serves per week provides the recommended intake of Omega 3 which research has shown is beneficial for heart health and a range of diseases & conditions.

Salmon is not really just about Omega 3, it is loaded with different vitamins, minerals and other nutrients that is essential for the body. It is also good in fighting against inflammation, and cancer. It also aids for keeping good health of your skin, eyes and cardiovascular system and promotes efficient cognitive function of your brain. With that all said, you better check out this recipe and start living with a healthy diet recipes.


Here’s what you’ll need:

2 6-oz. salmon fillets with skin (preferably wild)

1/4 tsp. coarse salt and black pepper

Nonstick cooking spray

1/3 cup low-fat plain yogurt

1/2 Tbsp. olive oil

1 tsp. finely grated lime zest

1/2 Tbsp. lime juice

1/2 tsp. finely grated orange zest

1/2 Tbsp. orange juice

1/2 tsp. curry powder

1/4 tsp. cayenne pepper

1/2 Tbsp. honey

Aluminum foil

How to make:

  1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray.
  2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for 7 minutes.
  3. While salmon broils, whisk together yogurt, olive oil, lime and orange zest, lime and orange juice, curry powder, cayenne pepper, and honey in a bowl until combined.
  4. Cover salmon loosely with foil and continue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.

This recipe is good to make four serving. Each serving contains 345 calories, 31 grams protein, 20 grams fat, and 10 grams carbohydrates. You can actually increase the nutritional value of this recipe by adding vegetables as side dish. Yogurt and salmon is a great combination for you especially if you really aim for muscle build. This is perfect to serve as dinner (though lunch will also be good) as it will aid muscle and tissue repair as you go to sleep which is the normal time for the body to repair itself. With that, you are able to use the nutrients in this recipe to the fullest extent.

Intriguing research into the protein and amino acid content of this fish has found that salmon also contains small bioactive protein molecules (called bioactive peptides) that may provide protection for joint cartilage, support with insulin effectiveness, and control of inflammation in the digestive tract. One thing to bear in mind, though, is that all of these benefits are derived from the consumption of wild salmon, and the farmed kind is an entirely different kettle of fish. That is why we really prefer you go and take wild salmon rather than those which are farmed. Hope you’ll enjoy this recipe the way I did.

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