Health & Body

Here's What A PNB Nutritionist Says You Should Eat For Dinner

Peggy Swistak, consulting nutritionist at Pacific Northwest Ballet, gives one of her favorite dinner recipes for dancers: brown-sugar spiced salmon.

"Here's a simple recipe with ingredients that most people already have in their pantry. You can serve it hot or cold, with couscous, a whole grain of your choice or a bagged salad, and leftovers are great for lunch the next day. Salmon is a great source of protein, and it's full of healthy omega-3 fatty acids."


• 1/2 cup dark brown sugar

• 1 tablespoon chili powder

• 1 teaspoon kosher salt

• 1/2 teaspoon freshly ground black pepper

• 4 6-ounce salmon filets (could substitute fish of choice)


• Preheat the oven to 400 degrees.

• Line a baking sheet with foil or parchment paper.

• In a small bowl mix together all the dry ingredients.

• Put the salmon on the baking sheet, skin side down.

• Evenly distribute the sugar-spice mixture on the top of the fillets. (Be generous, and coat it thick!)

• Bake for 10–15 minutes, depending on fillet thickness.

Prep time: 5 minutes
Cook time: 15 minutes
Serves: 4
Clockwise from top left: Courtesy Ford Foundation; Christian Peacock; Nathan James, Courtesy Gibson; David Gonsier, courtesy Marshall; Bill Zemanek, courtesy King; Josefina Santos, courtesy Brown; Jayme Thornton; Ian Douglas, courtesy American Realness

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