Salmon makes healthy sense

Detroit Free Press (MCT) - February is American Heart Month and the American Heart Association is urging people to eat more fish, especially fish that is high in omega 3 fatty acids.

These fats are referred to as good fats because they lower bad cholesterol and increase good cholesterol.

At www.americanheart.org, experts recommend two servings of baked or grilled fish each week.

Salmon is a fish that is high in the good fats. It's one of my favorites because it holds up well to just about any cooking method _ baking, broiling, grilling and sauteing.

When you need to fix dinner in a jiffy, salmon is ideal because it cooks quickly. All you need to do is season it, place it in the oven or under the broiler, steam some veggies and have a mixed green salad ready. You'll have a heart-healthy dinner ready in 30 minutes or less.

Salmon is a firmer fish, so it will take to many dried seasonings. In the mood for bold and spicy? Season with chili powders. Want something hearty? Try rosemary. On the delicate side, think tarragon and dill or premixed seasonings such as lemon pepper. Sometimes all you need to do is sprinkle with freshly ground black pepper and sea salt.

Salmon also works well with sauces or glazes, ranging from sweet maple syrup to hearty barbecue sauce.

Today's salmon recipe features a hoisin-mustard glaze. Hoisin is an Asian, barbecue-like bean sauce. It's thick, and has a sweet-spicy taste. Look for it in the ethnic aisle of most grocery stores.

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THE MENU

_Glazed salmon

_Steamed vegetables

_Couscous

_Mixed green salad

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HOISIN-MUSTARD GLAZED SALMON

Serves: 4 / Preparation time: 10 minutes

Total time: 35 minutes

SALMON

1 salmon fillet (about 1Ľ pounds), with skin, rinsed

5 cups water

1/3 cup kosher salt

1/3 cup sugar

GLAZE

2 tablespoons hoisin sauce

1 ˝ tablespoons Dijon mustard

1 tablespoon lemon juice

1 tablespoon unsalted butter, melted

1 teaspoon sesame oil or canola oil

SEASONING

Salt and freshly ground black pepper

Place salmon fillet in a 2-inch-deep baking dish. Mix together the water, salt and sugar. Pour over the salmon, making sure the salmon is covered with water. Add more water if needed. Place in the refrigerator for 2 hours.

Preheat oven to 400 degrees.

Remove salmon from the water and rinse well under cold water; pat dry.

In a small bowl, mix together all the glaze ingredients . Set aside half of the glaze mixture in a separate bowl. Brush the remaining glaze on the salmon. Season salmon with salt and black pepper to taste.

Bake the salmon about 15-20 minutes (depending on the size of the fillet) or until it is cooked throughout. Remove salmon from the oven and keep warm. Warm the remaining glaze and brush on salmon before serving.

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Adapted from Weber-Stephens Grill Co.

Tested by Susan Selasky for the Free Press Test Kitchen.

Analysis does not include brine.

286 calories (44 percent from fat), 14 grams fat (4 grams sat. fat), 6 grams carbohydrates, 32 grams protein, 476 mg sodium, 97 mg cholesterol, 20 mg calcium, 0 grams fiber.

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© 2009, Detroit Free Press.