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Steamed Salmon and Asparagus with Mustard Dill Sauce
The tangy mustard dill sauce is a great complement to both the salmon and asparagus in this Healthiest Way of Eating recipe. It also provides you with excellent sources of health-promoting omega-3 fatty acids, vitamin K, niacin, selenium, protein and tryptophan.
Steamed Salmon and Asparagus with Mustard Dill Sauce Prep and Cook Time: 20 minutes

Ingredients:
  • 1-1/2 lb salmon filet, skin and bones removed and cut into 4 pieces
  • 1 + 1 TBS fresh lemon juice
  • 2 bunches asparagus, bottom fourth removed
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste
  • Mustard Dill Sauce
  • 4 oz silken tofu
  • 1 TBS prepared mustard such as Dijon
  • 4 TBS fresh dill chopped
  • 1 TBS honey
  • 2 TBS fresh lemon juice
  • 1/2 cup water
  • 1/4 tsp salt
  • 1/4 tsp white pepper
  • 2 TBS extra virgin olive oil

Directions:

  1. Bring 2 inches of lightly salted water to a boil in a steamer with a tight fitting lid.
  2. While water is coming to a boil, put all sauce ingredients except olive oil in a blender and begin to blend on high speed for about one minute. While blender is running, drizzle olive oil in a little at a time. Set aside.
  3. Snap off tough asparagus ends. When water is at a full boil place asparagus in steamer basket, cover, and cook until asparagus is tender, about 3-5 minutes, depending on thickness. Remove from steamer, toss with 1 TBS lemon juice, 1 TBS olive oil, salt and pepper.
  4. Rub salmon with 1 TBS lemon juice and season with a little salt and pepper.
  5. Place salmon in the same steamer basket and steam until pink inside, about 3-4 minutes. Place salmon on a plate and pour desired amount of sauce over it and the asparagus.
Serves 4

Serving Suggestions: Serve with


Nutritional Profile

Steamed Salmon and Asparagus with Mustard Dill Sauce
1.00 serving
(436.01 grams)
Calories: 480

NutrientDRI/DV


 selenium121%





 protein80%

 copper58%




 folate40%







 biotin31%

 iron29%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Salmon and Asparagus with Mustard Dill Sauce is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Steamed Salmon and Asparagus with Mustard Dill Sauce
1.00 serving
436.01 grams
Calories: 480

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
omega-3 fats3.57 g1495.6excellent
selenium66.78 mcg1214.6excellent
vitamin B316.49 mg1033.9excellent
vitamin K83.62 mcg933.5excellent
vitamin B122.21 mcg923.5excellent
phosphorus624.35 mg893.3excellent
protein40.06 g803.0excellent
copper0.52 mg582.2very good
vitamin B60.88 mg521.9very good
magnesium199.74 mg501.9good
vitamin A393.37 mcg RAE441.6good
folate159.32 mcg401.5good
vitamin B20.50 mg381.4good
vitamin E5.73 mg (ATE)381.4good
pantothenic acid1.85 mg371.4good
vitamin B10.42 mg351.3good
vitamin C26.11 mg351.3good
potassium1164.23 mg331.2good
biotin9.35 mcg311.2good
iron5.18 mg291.1good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Steamed Salmon and Asparagus with Mustard Dill Sauce

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