2 mouthwatering salmon recipes that are easy to prepare

Not only is salmon is your best source of omega-3 fatty acids, which can actually improve insulin sensitivity and benefit your blood sugar, it's also unbelievably delicious. Here are two foolproof recipes that are easy to prepare.

Baking salmon with a small amount of liquid and shallots produces exceptionally moist and succulent results. The creamy sauce, a lighter, much easier version of Hollandaise, is made with low-fat mayonnaise and brightened with fresh herbs and lemon.

Preparation time: 20 minutes
Baking time: 15 to 20 minutes
Serves: 4

Ingredients

Salmon

• 450 g (1 lb.) centre-cut salmon fillet about 3 cm (1 1/4 in.) thick, cut into 4 portions
• 30 ml (2 tbsp.) dry white wine or water
• 30 g (2 tbsp.) finely chopped shallots
• 1 ml (1/4 tsp.) salt, or to taste
• Freshly ground pepper to taste
• Lemon wedges

Sauce

• 50 ml (1/4 c.) reduced-fat mayonnaise
• 50 ml (1/4 c.) low-fat (1%) milk
• 30 ml (2 tbsp.) chopped fresh dill
• 5 ml (1 tsp.) freshly grated lemon zest
• 15 ml (1 tbsp.) lemon juice
• 10 ml (2 tsp.) Dijon mustard

Cooking instructions

1. Preheat oven to 220°C (425°F). Coat a shallow nine-inch square baking dish, such as a glass pie plate, with nonstick spray. Place the salmon pieces, skin side down, in the dish. Sprinkle with wine (or water), then sprinkle with shallots and season with salt and pepper.
2. Cover baking dish with aluminum foil and bake until the salmon is opaque in the centre, about 15 to 20 minutes.
3. For the sauce place the mayonnaise in a small pot. Gradually whisk in the milk. Set the pot over medium-low heat and cook, whisking constantly, until mixture is smooth and heated through but not bubbling, about two minutes.
4. Remove small pot from the heat and stir into the sauce the dill, lemon zest and juice, mustard and pepper. Keep warm.
5. Divide the salmon among four plates. Pour the liquid remaining in the baking dish into the sauce and stir to mix. Spoon the sauce over the salmon and serve with lemon wedges.

Nutritional information
One serving is 85 grams (three ounces) salmon and 30 millilitres (two tablespoons) of sauce.

Each serving contains: 250 calories; 23 g protein; 4 g carbohydrates; 0 g fibre; 14 g total fat; 3 g saturated fat, 68 mg cholesterol and 384 mg sodium.

It doesn't get much easier than this: canned lentil soup (drained so it has the consistency of braised lentils), topped with roasted salmon. This delightful pairing is actually a French bistro classic, which translates seamlessly into healthy home cooking.

Preparation time: 10 minutes
Cooking time: 12 to 15 minutes
Serves: 4

Ingredients

• 2 cans (540 ml/19 oz. each) lentil soup
• 450 g (1 lb.) salmon fillet, cut into 4 portions
• Freshly ground pepper to taste
• 45 ml (3 tbsp.) coarse-grain or Dijon mustard
• 10 ml (2 tsp.) olive oil
• 150 ml (2/3 c.) scallions, trimmed and chopped (1 bunch)
• 2 ml (1/2 tsp.) dried thyme
• 15 ml (1 tbsp.) lemon juice
• Lemon wedges

Cooking instructions

1. Preheat oven to 230°C (450°F). Line a small baking pan with aluminum foil and coat it with nonstick spray.
2. Place the lentil soup in a sieve set over a bowl. Set aside to drain for several minutes.
3. Place the salmon, skin side down, in the baking pan. Season with pepper and spread with the mustard. Bake the salmon until opaque in the centre, 12 to 15 minutes.
4. Meanwhile, heat the oil in a medium pot over medium heat. Add the scallions and cook, stirring, until softened, one to two minutes. Add the drained lentil soup and thyme. Heat through. Stir in the lemon juice.
5. Spoon the lentils onto plates and top each serving with a piece of salmon. Garnish with lemon wedges.

Nutritional information
One serving is 85 grams (three ounces) salmon and 150 millilitres (2/3 cup) of lentils.

Each serving contains: 330 calories; 34 g protein; 28 g carbohydrates; 9 g fibre; 10 g total fat; 1 g saturated fat, 59 mg cholesterol and 981 mg sodium.

To cook salmon in the microwave, place in a microwave-safe dish, cover with wax paper and microwave on high for five to seven minutes.

If you love salmon, then you'll especially enjoy these tasty dishes that are surprisingly nutritious and easy to prepare.