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Nutrition News: Managing Diabetes

Charlyn Fargo on

4 (4-6 ounce) skinless salmon fillet portions

Fine sea salt

Black pepper

1 cup chopped walnuts

2 tablespoons Dijon mustard

2 tablespoons honey

2 1/2 tablespoons canola oil, divided

1/2 teaspoon finely chopped fresh thyme

 

8 ounces broccolini spears, trimmed

1 large red bell pepper, seeded and cut into 1/2-inch pieces

Preheat oven to 425 F. Lightly spray a large, rimmed pan with cooking spray. Pat salmon dry with paper towels. Place salmon in center of pan. Tuck under thin edges of salmon, if necessary. Lightly sprinkle with sea salt and black pepper. Combine walnuts, mustard, honey, 1 tablespoon oil and 1/2 teaspoon thyme in a small bowl. Spread mixture on top of salmon. Toss broccolini and bell pepper pieces with remaining 1 1/2 tablespoons oil. Spread vegetables around salmon in pan. Bake for 15 to 20 minutes in 425-degree oven until salmon reaches an internal temperature of 145 F and vegetables are crisp-tender. Garnish with additional thyme if desired. Serves 4.

Per serving: 580 calories; 30 grams protein; 18 grams carbohydrates; 44 grams fat (6 grams saturated); 60 milligrams cholesterol; 4 grams fiber; 12 grams sugar (9 grams added); 210 milligrams sodium.

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Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at www.creators.com.

 

 

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