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Recipe: Maple-Pecan Salmon Delight

The Labor Day weekend is all about family, fun, and food. Indulging is allowed. Post-Labor Day weekend though, one might want to balance all the indulgence. Here’s a low-calorie recipe that features one of Georgia’s own – pecans!

Pecans are the only tree nut native to North America, and the United States produces 80 percent of the world pecan supply; and the state of Georgia ranks no.1 nationally in pecan production! This yummy, buttery nut is loaded with healthy nutrients, vitamins, and minerals.

Researchers at the University of Georgia have found that pecans have a cholesterol-lowering ability. They lower LDL levels or the “bad cholesterol” levels. Rich in monounsaturated fatty acids, these nuts are also good for your heart and help prevent heart disease and stroke.

In a study conducted at the University of Massachusetts Lowell, pecans were found to support normal brain function, and delay the progression of age-related diseases like Lou Gehrig’s Disease!

This week’s recipe pairs these super nuts with the super-healthy salmon. Gluten-free, this dish can be served with steamed asparagus or a mandarin orange!

Ingredients:

For the Salmon:

1 pound wild salmon

½ lemon

1 clove garlic, peeled and minced

1 inch fresh ginger, peeled and grated

¼ cup maple syrup

1 tablespoon low-sodium soy sauce

¼ cup chopped pecans

For the Quinoa:

1 cup quinoa

1 cups carrots, peeled and chopped

1 cup peas

Preparation:

  1. Preheat oven to 400°F. Place the salmon in a baking dish skin-side down. Squeeze the lemon juice onto the salmon. In a small bowl, mix together garlic, ginger, maple syrup, and soy sauce. Pour the mixture over the salmon. Marinate in the refrigerator for 20 minutes.
  2. While salmon is marinating, prepare the quinoa: In a small saucepan, boil 2 cups of water over high heat. Add the quinoa, carrots, and peas and reduce the heat to low, and cover. Cook for 15 minutes or until quinoa and carrots are tender.
  3. Sprinkle pecans over the salmon and bake uncovered for 15 to 20 minutes or until its golden and flaky towards the edges.

Nutritional Information:

Calories 357

Fat 15g

Carbohydrates 34g

Protein 22g

Recipe courtesy of Let’s Move!