Put Your Best Fork Forward, and try this Napa Valley Glazed Salmon

March 3, 2017

Napa Valley healthy salmon recipe for National Nutrition Month

By Kay MacInnis, Registered Dietitian

National Nutrition Month has arrived!

Celebrated each March, its aim is to do what we do here every week – increase awareness of how to improve our health through our food choices. This year the campaign, "Put Your Best Fork Forward," reminds us that each bite counts. Making small changes in how we eat can make a big difference in our health.

A valuable source for reliable nutrition information is the Academy of Nutrition and Dietetics, the largest organization of food and nutrition professionals. Check out http://www.eatright.org/ when you are looking for evidence-based nutrition information. You will find recipes, cooking videos and the latest articles on nutrition.

It’s a great website with reliable nutrition information. This week's recipe is from the site – try it!

Napa Valley Glazed Salmon


  • 2 tbsp. honey
  • 1 tsp. dried thyme
  • 2 tsp Dijon mustard
  • 1 tsp. finely grated lemon zest
  • 1 tsp. white pepper
  • 1 1/4 lbs. salmon fillet, cut into 4 pieces


  • Preheat oven to 350° F.
  • Combine the honey, thyme, mustard, lemon zest and pepper in a small bowl.
  • Arrange the salmon, with the skin side down, in a shallow roasting pan lined with cooking foil.
  • Using the back of a spoon, spread the honey mixture to coat the top of each fillet.
  • Bake uncovered for 20 minutes, or until internal temperature reaches 145° F – or until the flesh is opaque and flakes with a fork.

Nutrition information: 270 Calories, 11 grams fat, 90 mg. cholesterol, 135 mg. sodium, 10 grams carbohydrate and 32 grams protein.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.