Nat­u­ral Chef

Low GI | High Protein | Low Carb | No Added Su­gar | Gluten Free | Es­sen­tial Fats

Australian Natural Bodz - - Contents -

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)

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