Americans consumed an average of 70kgs of fish and shellfish in 2015—a 410g increase from the previous year, according to recent data from the National Oceanic and Atmospheric Administration. That’s still about 45kg below the U.S. dietary guidelines, which recommends eating 250g to 340g of seafood each week (equal to two to three meals a week).

Tops on your list of the healthiest choices are those with plenty of omega-3 fatty acids, such as salmon. A recent rodent study published in the Federation of American Societies for Experimental Biology suggests that along with multiple other benefits (like healthy heart and fetal development) these polyunsaturated fats may help reduce your risk of Alzheimer’s disease.


The sweet and savory combination of maple syrup and mustard pair perfectly with hearty, rich salmon.

Makes: 2 servings


  • 1 tbsp Dijon mustard
  • 2 tsp maple syrup
  • 1 tsp fresh lemon juice
  • 1 tsp chopped fresh rosemary
  • 200g salmon fillet, skin on or off
  • 1/4 tsp kosher salt
  • 1/4 tsp fresh ground black pepper
  • 1 tbsp chopped parsley (optional)


  1. Preheat broiler to high. Whisk mustard, maple syrup, lemon juice, and rosemary together in a small bowl.
  2. Place salmon, skin-side down (if skin is left on) on a baking sheet lined with foil or parchment paper.
  3. Sprinkle top of fish with salt and pepper. Brush mustard mixture over top and sides of fillet.
  4. Broil on high until salmon is just cooked through, about 8 minutes. Garnish with parsley, if desired.


(4oz serving) Calories: 196, Fat: 8g, Saturated fat: 1g, Carbs: 6g, Fiber: 0.5g, Protein: 23g