Broiled or Grilled Salmon with Avocado Tarragon Sauce - 11g Carbs, 3g Fiber
From: Vital Choices Newsletter
Today's recipe features avocados, which probably deserve more preventive
health credit than they get.
Avocados are the fruit from a tall evergreen tree that can grow six
stories high. "Avocado" comes from the Aztec word "ahuacatl", and they've
been cultivated in Central and South America for some 10,000 years.
Avocados are rich in monounsaturated oleic acid, which is heart-healthful
and may offer some protection against breast cancer.
These unusually fatty fruits are also good sources of carotenoid
antioxidants -- lutein, zeaxanthin, alpha-carotene and beta-carotene
-- as well as tocopherols (vitamin E).
In a laboratory study, an extract of avocado inhibited the growth of
prostate cancer cells, but when tested alone, lutein – usually considered
a prostate cancer inhibitor -- did not prevent cancer cell growth and replication.
It seems that the significant amount of monounsaturated fat in avocado
plays an important role: carotenoids are fat-soluble, so the fat in an
avocado helps them absorb into the bloodstream.
Once again, a whole food beats out an isolated compound.
Servings: 4
1 ripe avocado, pitted and peeled
1/3 cup low-fat Greek-style or plain yogurt
2 Tbsp fresh lemon juice (juice of 1/2 lemon)
2 Tbsp organic extra virgin olive oil
2 Tbsp fresh tarragon leaves (about 1 sprig fresh tarragon)
1 small clove garlic
1/2 tsp kosher sea salt
Organic black pepper to taste
Four (6 oz each) boneless-skinless wild salmon fillets
1 Tbsp organic extra virgin olive oil
1 Tbsp honey
Place the avocado, yogurt, lemon juice, olive oil, tarragon, garlic,
salt and pepper in a food processor and process very well until smooth.
Set aside.
If grilling, preheat the grill to high and lightly oil the grate just
before using. If broiling, heat the broiler a few minutes before the
next step.
Combine the olive oil and honey and brush on both sides of the salmon.
Sprinkle with salt and pepper.
Place the salmon under the broiler or on a hot, oiled grill and cook
until easily flaked with a fork, 3 to 4 minutes per side.
Top with a dollop of avocado sauce.
Servings: 4
Nutrition per Serving:
420 Calories, 24g Fat (3.5g Saturated, 2.1g Omega-3), 310mg Sodium,
11g Carbs, 3g Fiber, 39g Protein, 15% Vitamin C
