Moroccan Grilled Salmon - 2g Carbs, 0g Fiber
From: Eating Well Magazine Spring 2004
NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | Heart Healthy |
Healthy Weight
Tangy plain yogurt mixed with the classic ingredients for
chermoula—a Moroccan spice mix—serves as both the marinade
and the sauce in this salmon dish. If you like your food on
the spicy side, add a pinch of cayenne to the mixture.
Servings: 2
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
2 Tbsp low-fat or nonfat plain yogurt
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh cilantro
1 Tbsp lemon juice
1 1/2 tsp extra-virgin olive oil
1 clove garlic, minced
3/4 tsp paprika
1/2 tsp ground cumin
1/8 tsp salt
Freshly ground pepper to taste
8 oz center-cut salmon fillet, skinned and cut into 2 portions
2 lemon wedges
1. Combine yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika,
cumin, salt and pepper in a small bowl. Reserve 2 tablespoons of the
sauce; cover and refrigerate. Place salmon in a medium sealable plastic
bag. Pour in the remaining yogurt mixture, seal the bag and turn to coat. Refrigerate for 10 (or up to 30) minutes.
2. Meanwhile, preheat grill to medium-high.
3. Oil the grill rack (see Tip). Remove the salmon from the marinade,
blotting any excess. Grill the salmon until it is browned and just
cooked through, 4 to 5 minutes per side. Top the salmon with the
reserved sauce and garnish with lemon wedges.
Servings: 2
Nutrition per Serving:
290 Calories, 20g Fat, 4g Sat, 10g Mono, 68mg Cholesterol, 23g Protein,
2g Carbs, 0g Fiber, 184mg Sodium, 481mg Potassium
Nutrition bonus: Selenium (60% daily value), Vitamin C (20% dv), high omega-3s.
0 Carbohydrate Servings
Exchanges: 3 lean meat
TIP:
To skin a salmon fillet:
Place a fish fillet on a clean cutting board, skin side down. Starting
at the tail end, slip the blade of a long, sharp knife between the fish
flesh and the skin, holding the skin down firmly with your other hand.
Gently push the blade along at a 30 degrees angle, separating the fillet
from the skin without cutting through either.
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