Pepper-Crusted Salmon

Packed with omega-3 fatty acids, salmon is part of a heart healthy diet. Use a good quality pepper mill to coarsely grind fresh pepper for this recipe - it will make a big difference.

Pepper-Crusted Salmon


Quantity Ingredients
2 tbsp / 25 ml Maple syrup
2 tbsp / 25 ml Soy sauce, sodium-reduced
2 Garlic cloves, chopped
1/4 cup / 50 ml Coarsley ground black pepper
1 tsp / 5 ml Canola oil
4 Salmon filets, 4 oz (120 g) each


In a shallow dish, combine maple syrup, soy sauce and chopped garlic.  Place salmon fillets, skin side up in marinade.  Cover and refrigerate for at least 2 hours (overnight if possible).

Place ground pepper on a plate.  Remove salmon from marinade and firmly press each fillet (skin side up) into pepper.

Meanwhile, heat oil in a skillet over medium heat.  Place salmon in the skillet, starting with skin side up, and cook for 4 to 5 minutes per side or until fish is cooked through and flakes easily when tested with a fork.

Serves 4.

Per serving (1 fillet): 207 cal, 23 g pro, 9 g total fat (1 g saturated fat), 9 g carb, 2 g fibre, 62 mg chol, 320 mg sodium

Excellent source of: vitamin D, potassium

Good source of: magnesium, iron

Low in saturated fat

Source: Heart Healthy Foods for Life