Low GI | High Protein | Low Carb | No Added Sugar | Gluten Free | Essential Fats
This issues healthy recipe is the delicious Salmon Dijon with Fresh Lemon.
Salmon is a fatty fish, rich in heart-healthy omega-3 fatty acids, protein, and vitamin A. When buying salmon, I prefer to go to my local fish store rather than the supermarket and try to look for wild Tasmanian salmon, a sustainable fish that lives in pristine waters and consumes a diverse, healthy diet. It’s available frozen year round. I used a cast iron grill pan to make this but an outdoor grill works just the same, be sure the grates are clean and oiled to prevent sticking. If you don’t own a grill, this can also be made in the broiler of your oven adding the mustard sauce during the last minute of cooking. Ingredients: 4 garlic cloves 1 tsp dried Herbs de Provence 1 tsp red wine vinegar 1 tsp olive oil 2 tbsp Dijon mustard Olive oil spray 4 (170gm) wild salmon fillets, 1” thick (if frozen, thaw first) Salt and fresh ground pepper to taste 4 lemon wedges for serving Directions: In a mini food processor, or using a mortar and pestle mash garlic with the herbs, vinegar, oil, and Dijon mustard until it becomes a paste. Set aside. Season salmon with a pinch of salt and fresh pepper. Heat a grill or grill pan over high heat until hot. Spray the pan lightly with oil and reduce the heat to mediumlow. Place the salmon on the hot grill pan and cook without moving for 5 minutes. Turn and cook the other side for an additional 3-4 minutes spooning on half of the garlic herb mustard sauce. Turn and cook 1 more minute spooning the other side of the fish with remaining sauce. Turn once again and let the fish finish cooking about one more minute. Note: the fish should have a total cooking time of about 9-10 minutes per inch. If your fish is thinner, reduce the total cooking time. Transfer the fillets to plates and serve with fresh lemon wedges. Servings: 4 Serving Size: 1 fillet w lemon Calories: 233.6 Fat: 7.9 g Protein: 34.7 g Carb: 3.1 g Fiber: 0.1 g Sugar: 0.2 g Sodium: 240.6 mg (without salt)