Grilled Salmon with Mustard and Herbs - 1g Carbs, 0g Fiber, 0g Added Sugar
From: Eating Well - August/September 2006, Eating Well for a Healthy Heart Cookbook
Salmon cooks over a bed of lemon and fresh herbs to infuse it with
flavor and keep the fish tender and moist. We like a blend of thyme,
tarragon and oregano, but any of your favorite herbs will work.
Make it a meal: Serve with grilled new potatoes tossed in an herb
vinaigrette and steamed green beans.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat
| Low sodium | Heart healthy | Healthy weight
Active Time: 15 minutes
Total Time: 40 minutes
Servings: 4
2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish
20-30 sprigs mixed fresh herbs PLUS 2 Tbsp chopped, divided
1 clove garlic
1/4 tsp salt
1 Tbsp Dijon mustard
1 lb center-cut salmon, skinned (see Tip)
1. Preheat grill to medium-high.
2. Lay two 9-inch pieces of heavy-duty foil on top of each other and place
on a rimless baking sheet. Arrange lemon slices in two layers in the center
of the foil. Spread herb sprigs over the lemons. With the side of a chef's
knife, mash garlic with salt to form a paste. Transfer to a small dish and
stir in mustard and the remaining 2 tablespoons chopped herbs. Spread the
mixture over both sides of the salmon. Place the salmon on the herb sprigs.
3. Slide the foil and salmon off the baking sheet onto the grill without disturbing the salmon-lemon stack. Cover the grill; cook until the salmon
is opaque in the center, 18 to 24 minutes. Wearing oven mitts, carefully
transfer foil and salmon back onto the baking sheet. Cut the salmon into
4 portions and serve with lemon wedges (discard herb sprigs and lemon
slices).
Tip:
How to skin a salmon fillet:
Place skin-side down. Starting at the tail end, slip a long knife between
the fish flesh and the skin, holding down firmly with your other hand.
Gently push the blade along at a 30° angle, separating the fillet from
the skin without cutting through either.
Servings: 4
Nutrition per Serving:
212 Calories, 12g Fat, 2g Sat, 4g Mono, 67mg Cholesterol, 23g Protein,
1g Carbs,0g Fiber, 0g Added Sugars, 261mg Sodium, 28mg Potassium
Nutrition Bonus: Selenium (60% daily value), Vitamin C (17% dv), excellent source of omega-3s.
Exchanges: 3 lean meat
No comments:
Post a Comment