Pan-Seared Wild Salmon with Citrus Salsa - 12g Carbs, 3g Fiber
From: www.nutritionaction.com - Kate Sherwood
A healthy meal that is sure to please the whole family!
Other sustainable fish that you can use: Arctic char and Spanish mackerel.
Prep: 35 min
1 orange
1 lime
1/4 small red onion, very thinly sliced
1 jalapeno, seeded and minced (optional)
1/4 cup cilantro leaves
2 Tbsp canola oil, divided
2 bell peppers, sliced
1/2 lb zucchini, sliced
Freshly ground black pepper
1/2 tsp kosher salt, divided
1 lb wild salmon fillet, cut into 4 pieces
Make the salsa:
Segment the orange and lime. Cut the orange segments into quarters. Toss the orange and lime segments in a bowl with the onion, jalapeno, and cilantro. Set aside.
Heat 1 Tbs. of the oil in a large non-stick skillet over medium-high heat. Saute the peppers and zucchini until well browned, 3-5 minutes. Season with pepper and ¼ tsp. of the salt. Remove the vegetables and keep them warm. Wipe out the skillet with paper towels.
Heat the remaining 1 Tbs. of oil until shimmering. Season the fish on both sides with pepper and the remaining 1/4 tsp of salt and add to the skillet, skin side up. Cook until golden brown on the bottom, about 3 minutes. Turn and cook for another 3 minutes, or until just cooked through.
Transfer the fish to 4 plates, spoon on the salsa, and serve with the vegetables.
Serves: 4
Nutrition per Serving: 280 Calories, 14g Total Fat, 2g Saturated Fat, 50mg Cholesterol, 300mg Sodium, 27g Protein, 12g Carbs, 3g Fiber
Posted by: chefgloria1030@yahoo.com
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