Baked Dilled Salmon

8 servings

Ingredients

• 800g (a bit more than a pound and a half) of skinless salmon steaks
• 3 tbs unsalted butter
• garlic powder
• onion powder
• dill weed

Instructions

• Preheat oven to 400. Cover a baking pan with foil.
• melt butter in the microwave on high for 1 minute. Stir in spices.
• Lay salmon on foil-covered pan and brush with spiced butter mixture
• Bake in oven for 10 minutes or until fish flakes easily with a fork.
• Serve with lemon wedges if you prefer.

Nutritional Information for each serving (about 3.5 oz portion):

Cal 231

Fat 12.5 g

cholesterol 82 mg (you can substitute butter with olive oil if you prefer, or replace fat entirely with lemon juice)

sodium 57.4 mg

Potassium 642 mg

Protein 25g

great source of B-12, B-6, and Selenium

Meatloaf #1

1 lb ground beef

1 hotdog bun, whirled in food processer until crumbs

1 egg

1 onion, grated or chopped

Hunt's Tomato Sauce, no salt added

2 tbs vinegar of your choice

black pepper

Mrs Dash Garlic and Herb blend

1 tsp dry mustard

dash of cayenne

garlic and onion powders

Mix crumbs with dry seasonings, then mix into ground beef and onions. Add egg and vinegar and half the tomato sauce. If mixture is too dry, add a little water. Put in loaf pan and cover with other half of tomato sauce and sprinkle with some Mrs Dash or spice of your choice ( salt free)

Bake for around 1.5 hours at 350 or until done.

fits in a bread loaf pan, nutritional info is calculated for 1/4 of the loaf, which is actually a lot. You'll probably eat less than that, so feel free to do the math yourself if you're minding calories or sodium stringently

Calories		379.1
Total Fat		24.9 g
	Saturated Fat	9.8 g
	Polyunsaturated Fat	1.3 g
	Monounsaturated Fat	10.7 g
Cholesterol		121.1 mg
Sodium		159.2 mg
Potassium		396.2 mg
Total Carbohydrate		14.2 g
	Dietary Fiber	2.1 g
	Sugars	4.7 g
Protein		23.7 g