Skipping meat on Fridays is a common sacrifice Christians make during Lent. Meals can still be flavorful even if chicken, beef or pork may be off the table. In fact, Lent makes for an ideal time to embrace vegetarian meals or those that feature seafood like salmon, which is a hearty, flavorful and heart-healthy protein. One such meal is the following "Sweet-and-Sour Baked Salmon" from "30-Minute Meal Prep" by Robin Miller.

Sweet-and-Sour Baked Salmon

Serves 4

8 salmon fillets, about 5 to 6 ounces each

Salt and freshly ground black pepper

1/2 cup 100% pineapple juice

2 tablespoons ketchup

2 tablespoons light brown sugar

2 tablespoons rice vinegar, regular or seasoned

2 tablespoons soy sauce

2 teaspoons cornstarch

1/2 teaspoon garlic powder

1/8 teaspoon ground ginger

Chopped green onions for serving

1. Preheat the oven to 375 degrees Fahrenheit. Coat a shallow baking dish with a thin layer of olive or vegetable oil.

2. Pat the salmon fillets dry and place them in the prepared pan. Season the salmon with salt and black pepper. Set aside.

3. In a small saucepan, whisk together the pineapple juice, ketchup, brown sugar, rice vinegar, soy sauce, cornstarch, garlic, and ginger. Set the pan over medium heat and bring to a simmer. Cook for 2 to 3 minutes, until the sauce thickens, stirring frequently.

4. Spoon the sauce over the salmon.

5. Bake for 10 to 15 minutes, until the salmon is fork tender. Cooks using a meat thermometer should look for a temperature of 145 degrees.

6. Reserve half of the salmon for a future meal. Refrigerate up to 3 days.

7. Top the remaining salmon with the green onions, and serve.

Tip: This dish can be made spicy by adding hot sauce or sriracha sauce to the glaze. The finished dish may also be topped with crushed red pepper flakes.

Also, this thick sauce is versatile, so it can be used on chicken, beef and shellfish.