You best low fat salmon recipe?!
You best low fat salmon recipe?
Answers:
Bake it in a covered casserole on a bed of fresh spinach (add a little water to the dish) and season with fresh or dried dill and garlic, salt and pepper. You can squeeze a little lemon juice on it to serve it.
I also like to poach it in white wine, also seasoned with fresh dill and garlic. Very moist that way.
* 2 tbsp maple syrup
* 1 tbsp freshly grated ginger
* 1/4 cup reduced-sodium soy sauce
* 2 tbsp chopped scallions
* 1 tbsp lime juice
* 4 5-ounce salmon fillets
PREPARATION:
Combine maple syrup, ginger, soy sauce, lime juice and scallions in a large resealable plastic bag. Add salmon fillets. Seal, pressing out excess air, and refrigerate for 20 minutes.
Coat broiler pan with nonstick cooking spray. If grilling, spray grill before preheating.
Remove salmon from plastic bag, reserving marinade, and place on broiler rack or grill. Cook for 10 minutes until fish flakes easily. Brush with marinade once or twice during cooking.
Serves 4.
Per Serving: Calories 237, Calories from Fat 76, Total Fat 8.4g (sat 1.8g), Cholesterol 64mg, Sodium 587mg, Carbohydrate 8.7g, Fiber 0.2g, Protein 31.5g
Blacken the salmon on the stove in a pan light seasoning thyme, pepper, and salt. Then after its blackened throw it in the oven, in an oven safe pan until its done. Tastes delicious and its light.
Salmon Pattie
I make this salmon fillet very simply
purchase a whole fillet of salmon or one side of salmon no skin
I cut it into serving size portions 4" x 3"and wash them
you will need a small 7"to 8 " frying pan. stainless steel preferred with a lid
1 tbsp margarine, olive oil or butter.
Add 1/2 cup water
1 tbsp lemon juice
1/2 tsp chicken soup powder base to warming water
a little sprinkle of pepper and garlic powder
heat on burner to medium
when the mixture comes to a simmer place fillets in the pan and cook slowly on one side
turn fillets over onto second side and cook until done
about 4 minutes on each side
remove from burner and cover with lid
let stand 4 more minutes
They are now done Poached Salmon Fillets
That was easy.
bake it with lemon pepper or fresh lemon juice
Salmon Fillets.
Lightly salt fillet. Place a knob of low fat butter on a medium high heat, ribbed frypan, and when it stops sizzling add fillet skin side down.
As it cooks you will see it changing colour and when it is about 1/3 cooked, carefully turn.
Cook until a further 1/3 is cooked and remove to a warmed plate and cover with foil.
Add some more low fat butter and some fresh herbs:-
Fennel: for an aniseed taste.
Mint.
Parsley.
Let cook for a few minutes and remove from heat. The cast iron will keep it warm .
This is super quick and simple and very low fat. To a large degree, how good it is depends on the quality of the fish. Try to get a fillet of wild, Atlantic salmon and it'll be fantastic.
First, you'll need a good vinaigrette. It can simply be: 1 part olive oil to 2 parts balsamic vinegar. Add about 1/2 tsp dijon mustard (Maille is a great brand) per 1/4 cup vinaigrette, but it can be more or less to taste.
Cook the salmon on fairly high heat in a heavy skillet (nonstick helps). I use a little olive oil to stop it sticking in the beginning, but it will give off its own oils as it cooks. I usually remove the skin so that it can brown on both sides. You don't have to, but if you do -- start it with the skin side down, turn it over after about 2 minutes and the skin should lift off easily with a spatula.
You'll want it to brown enough to be crispy, but remember that it is done as soon as the center becomes opaque. That is why you use high heat. It will take about 5 minutes per side, a little more if it is really thick. Don't turn it too often or it will fall apart.
Lift it out onto the plate and drizzle with the vinaigrette right before you serve it.
It's great with a sliced tomato salad tossed w/the same dressing.