Simple Salmon

Salmon is a great heart healthy choice because it is easy to cook and contains Omega-3 oils.  Search hard to find wild caught fish (often from Alaska) rather than farmed, "color added" Atlantic salmon.  Wild caught salmon will usually have a brighter red coloring.  In the wild, salmon develop a red color from eating krill in the ocean which is also what makes them rich in heart healthy Omega-3 oils.

Ingredients:
3-4 oz. of wild salmon filet per serving
olive oil
your favorite fish spice blend (such as lemon and dill, lemon pepper, or Chef Paul's Magic Salmon Seasoning:  look for a low-sodium seasoning blend in the spice section of your store if this is critical for you)
Garnish:
1/3 cup non-fat Greek yogurt
2 Tbs. chopped cucumber
1 tsp. freshly snipped dill weed or 1/4 tsp. dried dill

   Preheat oven to 400 degrees.  Rinse salmon in cold water and pat dry.  Run your finger over the surface of the fish to feel for bones.  Remove bones with fish tweezers if desired.  Spray a small open baking dish (like a 9x9) with PAM and place filets skin side down.  Drizzle tops with olive oil and rub over the surface.  Sprinkle with salmon seasoning mix.  Bake for 15 - 25 minutes until salmon flakes easily and is no longer raw red colored in center.  Thicker pieces will take longer, while tail pieces may be done in 15 minutes.  It can get a little dry if overcooked, so start checking it after 15 minutes.  Before serving, remove the skin with a fork or spatula.
   Mix the yogurt, cucumber and dill together to make a garnish substitute for tartar sauce.
   Serve with brown rice and a steamed vegetable side of your choice.