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Marshfield Clinic dietitian Hannah Koschak and the American Heart Association recommend eating fish at least twice a week, especially fatty fish like salmon, lake trout and albacore tuna that are high in omega-3 fatty acids.

Eating healthy is very important, we know that, but finding the time to prepare a healthy and delicious dinner quickly is even harder.  I am by no means going to riddle your inbox with dinner recipes, but every know and then I want to share things I find and cook for my family as a busy entrepreneur! This Valentine’s Day make a heart healthy dinner for your family! Show your love by preparing a savory meal that is good for them. Enjoy your Valentine’s Day and if you do make this recipe, share it with me on IG stories tag me with my handle @_whatwouldaprilwear

Mustard Maple Salmon

Servings: 4


3 tablespoons whole-grain or Dijon mustard
1 tablespoon pure maple syrup
1/4 teaspoon smoked paprika or ground chipotle powder
1/4 teaspoon freshly ground pepper
1/8 teaspoon salt (optional)
4 4-oz fresh or frozen salmon filets


Preheat oven to 450 degrees F. Line a baking sheet with foil and coat with cooking spray. Combine mustard, maple syrup, paprika or chipotle powder, pepper and salt in a small bowl. Place salmon filets on the baking sheet and spread the mustard mixture evenly on the filets. Roast until just cooked through, about 8-12 minutes.

Nutrition information

Each serving has 148 calories, 4 g carbohydrates, 4 g fat and 23 g protein.

Source: U.S. Department of Agriculture Mixing Bowl


1 4-oz. mustard maple salmon filet
1 serving vegetables– Zucchini, yellow squash and tomatoes sautéed in olive oil or Steamed frozen veggies
1 serving of whole grains or starchy vegetables–Quinoa or bulgur wheat pilaf, cooked in low sodium or diluted broth ; Steamed baby red potatoes with parsley and margarine Sweet potatoes
1 serving of fruit, like an apple or pomegranate arils
1 cup of skim or 1 percent milk

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