Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

ROAST MAPLE-MUSTARD SALMON AND ASPARAGUS

1⁄4 cup maple syrup

1 tablespoon lemon juice

1 teaspoon Dijon mustard

1 teaspoon rice vinegar

4 (6-ounce) salmon filets

1 pound asparagus, trimmed

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1⁄4 teaspoon salt

1⁄2 lemon, cut in thin slices

 

1. Coat a shallow baking sheet pan with cooking spray. Preheat oven to 425 degrees.

2. Whisk the maple syrup, lemon juice, mustard and rice vinegar in a small bowl.

3. Place salmon on the baking sheet pan, allowing a little space between the filets. Spoon half the maple mixture over the fish.

4. Toss the asparagus with the salt and place on the baking pan around the salmon. Tuck the lemon slices around the fish and vegetables.

5. Roast in the center of the oven 10 minutes; spoon the remaining maple mixture over the fish and roast until the fish is cooked to the desired degree of doneness, 2 to 4 minutes more. Makes 4 servings

Nutritional analysis for each serving: 356 calories, 41 g protein, 19 g carbohydrates, 3 g fiber, 12 g fat, 2 g saturated fat, 282 mg sodium

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GREEK SALMON

4 (6-ounce) salmon filets

1⁄2 teaspoon salt

1⁄4 cup Greek nonfat yogurt

2 tablespoons canola mayonnaise

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1 tablespoon Dijon mustard

1 tablespoon lemon juice

2 tablespoons fresh chopped dill (plus more for garnish)

 

1. Preheat oven to 425 degrees. Coat a shallow baking dish with cooking spray. Place fish on pan and season with the salt.

2. Combine the yogurt, mayonnaise, mustard, lemon and dill in a bowl; spread on the fish. Bake in the center of the oven 12 to 14 minutes, or until fish is cooked to desired degree of doneness. Just before serving, sprinkle with additional dill if desired. Makes 4 servings.

Nutritional analysis for each serving: 307 calories, 40 g protein, 2 g carbohydrates, 0 fiber, 14 g fat, 2 g saturated fat, 528 mg sodium

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CARIBBEAN SALMON

1⁄4 cup pineapple juice

2 tablespoons lime juice

4 (6-ounce) salmon filets

2 tablespoons brown sugar

1 teaspoon lime zest

2 teaspoons chili powder

1 teaspoon ground cumin

1⁄2 teaspoon salt

1⁄4 teaspoon smoked paprika

1⁄8 teaspoon cayenne

Pinch allspice

 

1. Combine the pineapple juice, lime juice and salmon in a bowl; toss and allow to marinate 30 minutes. Discard marinade.

2. Preheat oven to 400 degrees; coat a baking dish with cooking spray.

3. Combine the sugar, lime zest, chili powder, cumin, salt, paprika, cayenne and allspice in a small bowl; pat onto entire surface of the filets.

4. Bake until fish is cooked to desired degree of doneness, about 12 minutes. Makes 4 servings.

Nutritional analysis for each serving: 307 calories, 39 g protein, 8 g carbohydrates, 1 g fiber, 13 g fat, 2 g saturated fat, 438 mg sodium