Seabrook’s Registered Dietitian Christine Haglund recommends eating nutrient-rich foods to help you control your portion sizes and your hunger. At just 175 calories per three-ounce serving, salmon provides a nutritional punch. It’s loaded with heart-healthy omega-3 fatty acids, muscle-building protein, and a day’s requirement of vitamin D.

The following recipe, courtesy of From  the Chef’s Kitchen—a cookbook that  highlights recipes from Erickson communities like Seabrook—adds nutrient-rich, low-calorie asparagus and vitamin E-packed walnuts to create a meal that’s as tasty as it is healthy.

Honey Dijon salmon
Serves 4

Ingredients
4 salmon steaks
½ cup honey
2 Tbsp Dijon mustard
1½ Tbsp melted butter
2 tsp Worcestershire sauce
1 Tbsp cornstarch
⅛ tsp white pepper
1 lb fresh asparagus
⅓ cup chopped walnuts

Directions
Preheat oven to 450 degrees. Prepare four 12 x 18-inch sheets of aluminum foil. Center one quarter of the asparagus on each sheet of foil. Top with salmon steaks.

Blend honey, mustard, butter, Worcestershire sauce, cornstarch, and pepper in a small bowl. Drizzle one quarter of the honey-mustard sauce over the salmon steaks and top with a quarter of the walnuts.

Fold up the sides of the foil to meet in the middle. Double-fold the top and each end to seal the packet, leaving a pocket of air for heat to circulate inside. Repeat to make four packets.

Place packets on a baking sheet and bake 17 to 23 minutes. Remove from oven and carefully pierce packets before opening to allow steam to release.

Serve with whole wheat rolls.

Chef’s tip
If your recipe for bread calls for all white flour, substitute a quarter of the measurement with whole wheat flour. For example, if the recipe calls for two cups unbleached white flour, use one and a half cups white flour and a half cup whole wheat flour instead.