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If you’re looking for a tasty meal that’s low in saturated fat, but rich in protein and heart healthy fatty acids, then fish is the way to go. The American Heart Association recommends eating at least two servings of fish a week, and the MyPyramid Food Guidance System also recommends eating fish as part of a healthy diet. Why is fish such a heart healthy dish? Fish contain unsaturated fatty acids, which may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that’s thought to reduce inflammation throughout the body. Omega-3 fatty acids are also believed to improve learning ability in children, decrease triglycerides, lower blood pressure, reduce blood clotting, enhance immune function and improve arthritis symptoms. Fatty fish, such as salmon, herring, and to a lesser extent tuna, contain the most omega-3 fatty acids and therefore the most benefit. Salmon can be a pretty potent fish to work with, but, I have found that with this recipe the combination of brown sugar and soy sauce can win over the heart of even the most picky eater!
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2 (4-6oz) boneless salmon fillets
1-2 Tablespoons lemon pepper
1 Tablespoon garlic powder
3 Tablespoons reduced sodium soy sauce
3 Tablespoons brown sugar
3 Tablespoons low sodium vegetable broth
2 Tablespoons olive oil
salt to taste
Season salmon fillets with lemon pepper, garlic powder, and salt.
In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours (best overnight!)
Preheat grill for medium heat.
Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. If baking the salmon, preheat oven to 400 degrees F. Place salmon with about half of marinade into baking dish lined with foil. Bake for 12-14 minutes, or until flakes easily with a fork.
**NOTE: The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.