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Salmon, packed with omega-3 fatty acids, helps guard against heart disease and possibly Alzheimer's disease. Include it in your menu at least once per week. Use a good quality pepper mill to coarsely grind the fresh pepper for this recipe -- doing so it will make a big difference.

Servings: 4


2 tbsp maple syrup

2 tbsp sodium-reduced soy sauce

2 cloves garlic, crushed

Four 4 oz salmon fillets

1/4 cup fresh coarsely ground pepper

2 tsp canola oil


In a shallow dish, combine maple syrup, soy sauce and garlic. Place salmon fillets, skin side up, in marinade. Cover and refrigerate for at least 2 hours.

Place ground pepper on a large plate. Remove salmon from marinade and firmly press each fillet (skin side up) into pepper.

Meanwhile, heat oil in a skillet over high heat. When pan is hot, place salmon in the skillet, skin side up; reduce heat to medium and continue to cook for 4 to 6 minutes per side, or until fish is cooked through and flakes easily when tested with a fork.

Per serving: 217 calories, 23 grams of protein, 10 g total fat (1 g saturated fat), 9 g carbohydrate, 2 g fibre, 62 mg cholesterol, 320 mg sodium

From Leslie Beck’s Healthy Kitchen © Leslie Beck, 2012. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.

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