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Featured nutrition item

Salmon with spicy yogurt sauce

Steve April 24, 2018

Make some!  This dish supplies a healthy dose of vitamin D and omega-3 fatty acids courtesy of salmon.  Its vitamin D will help you soak up the yogurt’s abundant supply of calcium.

Serves 2

2 6-oz. salmon fillets with skin (preferably wild)

1⁄4 tsp. coarse salt and black pepper

Nonstick cooking spray


1⁄3 cup low-fat plain yogurt

1⁄2 Tbsp. olive oil

1 tsp. finely grated lime zest

1⁄2 Tbsp. lime juice

1⁄2 tsp. finely grated orange zest

1⁄2 Tbsp. orange juice

1⁄2 tsp. curry powder

1⁄4 tsp. cayenne pepper

1⁄2 Tbsp. honey

1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray. 
2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for seven minutes. 
3. While salmon broils, whisk together all sauce ingredients in a bowl until combined. 
4. Cover salmon loosely with foil and con-tinue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.

NUTRITION FACTS (per serving): 
345 calories, 31 g protein, 10 g carbs, 20 g fat, 0 g fiber, 9 g sugar, 87 mg sodium

How much do you burn?

Your Basal Metobolic Rate is:


Lifestyle Calories to maintain weight
Sedentary BMR x 1.2
Lightly activeBMR x 1.375
Moderately activeBMR x 1.55
Very activeBMR x 1.725
Extremely activeBMR x 1.9

Your BMR (Basal Metabolic Rate) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR does not include the calories you burn from normal daily activities or exercise.

SedentarySeated most of the day; frequent driving; no intentional excersise (e.g. Office desk job, truck driver)
Lightly activeLight activity throughout the day; some up and down and walking at work; light exercise
Moderately activeOn feet most of the day with light lifting; moderate exercise or sports 3-5 days per week
Very activeVery Full body movement throughout the day; heavy exercise or sports 5-6 days per week
Extremely activeExtreme Hard daily exercise or sport; twice a day training; physically demanding job all day