Living Well Recipes: Honey Nut Salmon with Balsamic Roasted Asparagus

Published 02/17 2014 04:39PM

Updated 02/17 2014 05:47PM

WMBD-TV Living Well
Ashley Simper, MS, RD, LDN
Community/Outpatient Dietitian
OSF Saint Francis Medical Center
Central Illinois Dietetic Association Media Spokesperson

Honey Nut Salmon
Celebrate American Heart month with this salmon dish
that has your daily dose of heart healthy fats!

1 egg white
1 teaspoon honey
7 Tablespoons honey roasted almonds, finely chopped
3 Tablespoons whole wheat bread crumbs
1/8 teaspoon salt
Cooking spray
3 – 4 ounce salmon fillets

1. Preheat oven to 400 degrees Fahrenheit.
2. In shallow dish, whisk egg white and honey.
3. In another shallow dish mix almonds, bread crumbs and salt.
4. Dip salmon fillets in egg white mixture then press down into nutty coating, flip and repeat. 
5. Place on baking sheet coated with cooking spray and bake for 10-12 minutes or until fish flakes easily with a fork.

Serves 3

Nutrition Information
Per 1 fillet
Calories:  277
Total Fat:  13 g
    Saturated Fat:  1 g
Sodium:  400 mg
Total Carbohydrate:  11 g
    Dietary Fiber:  1.5 g
Protein:  26 g

Balsamic Roasted Asparagus
Roasted veggies have a unique flavor and crunch that you don’t get when you steam or microwave them. 

32 ounces asparagus (about 2 bunches)
2 Tablespoons olive oil
¼ cup balsamic vinegar
1 teaspoon garlic powder
½ teaspoon ground black pepper
¼ teaspoon salt
Cooking spray

1. Preheat oven to 400 degrees Fahrenheit.
2. Cut asparagus about 1 inch from ends.  Discard cut ends. 
3. Combine all ingredients in zip top bag.  Shake to combine well.
4. Place ingredients from the bag onto a baking sheet coated with cooking spray. Bake for 20 minutes or until fork tender. 

Serves 4

Nutrition Information
Per serving (about 13 spears)
Calories:  124
Total Fat:  7 g
    Saturated Fat:  1 g
Sodium:  76 mg
Total Carbohydrate:  10 g
    Dietary Fiber:  5 g
Protein:  7.5 g

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