Friday, September 3, 2010

Monday - Roasted Herb Salmon 9/6

found at

4 5-ounce salmon fillets, about 1 1/2 inches thick
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon minced fresh thyme (or 1 teaspoon dried)
1 tablespoon minced fresh rosemary (or 1 teaspoon dried)
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Cooking spray
1 small yellow onion, thinly-sliced
2 tomatoes, thinly-sliced
Cooking Spray

Make three to four 2-inch-long, 1/4-inch-deep, evenly-spaced slits along the top of each salmon fillet.

In a shallow dish, whisk together mustard, lemon juice, thyme, rosemary, oregano, salt and pepper. Add salmon and turn to coat both sides. Cover with plastic wrap and refrigerate 15 minutes. (If you are using a whole fish, do the same. The marinade will seep into the slits.)

Reserve marinade.

Preheat oven to 450° F. Coat a shallow baking pan with cooking spray. Arrange onion and tomato slices in the bottom of the prepared pan. Place salmon on top of onion and tomato. Pour remaining marinade over salmon. Roast 10-15 minutes, until fish is fork-tender.

Note: You may substitute thick fillets of cod or flounder, or whole snapper or trout for the salmon if desired. Round out the meal with steamed spinach and cooked quinoa.

Serves: 4

Nutrition Score per serving:
196 calories, .75 g calcium, 8.5 g carbs (17%), 8 g fat (32%), 2 g fiber, 25 g protein (51%), 385 mg sodium

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