I spent last weekend with my friend Mama Kelly. Since it was her birthday and I was treating her to a weekend at my house, I wanted to create a spa-like elegance for our meals, so for our dinner I decided to make salmon. I had only had canned salmon before many years ago, and didn’t really like it. But since salmon is healthy, and elegant, I decided to give it a try - I wasn’t too sure of how it was going to come out (I had a back up roasted chicken in the refrigerator in case the salmon didn’t turn out).

It was wonderful, and so easy to cook I was amazed. My husband tried it and loved it too, which just made me jump for joy because now I have a recipe that he and I both like, its good for us, and something I can make for him that isn’t all that complicated. Over the past several years we have gotten into the habit of me coming home and eating my diet food and preparing something for our daughter, and then he gets home about an hour later and makes what ever he feels like having. It has been so long since I’ve cooked for him, I have no clue what to make for him any more and even when I do make enough of something so there are left overs for him, most of the time he makes his own soup or something else for dinner any way.

With the success of the salmon I am looking forward to trying to find a few more healthy recipes that we can share.

3 oz of salmon is about 155 calories, 17 grams of protein, 9.2 fat (but the healthy kind of fat that helps your heart).
It takes about 15 to 20 minutes to bake (the salmon should flake easily) at 450 degress F.

The way I prepared it was to use a piece of cooking parchment paper on a cookie sheet, sprayed it lightly with 0 calorie butter flavored spray (you can also use a little extra virgin olive oil). I placed the salmon skinside down, seasoned it with a pinch of salt and ground pepper, a splash of lemon juice, topped with two mashed cloves of roasted garlic, and a little chopped herb (thyme and dill). Baked it for 10 minutes, turned it over and baked it for another 10 minutes. For a sauce on the side, I used a couple of spoonfuls of 10 calorie Smart Beat mayo, with just a touch of dijon mustard and the chopped herbs I used on the fish. I served it with some fresh, steamed aspargus and a sprig of dill for garnish (for the fancy touch).

For a complete family meal, a packet of Uncle Ben’s Wild Rice is a nice compliment to this meal and only takes 90 seconds to make in the mircowave. (I skipped the rice, but every one else enjoyed it with the meal.)

More yummy salmon recipes on the web, here.

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