Mediterranean Style Grilled Salmon - 2g Carbs, Trace Fiber
From: Mayo Clinic Staff
Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute swordfish, halibut, sea bass or any other whitefish, and the calorie values are similar.
Serves: 4
4 Tbsp chopped fresh basil
1 Tbsp chopped fresh parsley
1 Tbsp minced garlic
2 Tbsp lemon juice
4 salmon fillets, each 5 oz
Cracked black pepper, to taste
4 green olives, chopped
4 thin slices lemon
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer). Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.
Servings: 4
Serving size: 1 fillet
Nutrition per Serving: 183 Calories, 9g Total Fat, 1.5g Saturated Fat, 3g Monounsaturated Fat, 78mg Cholesterol, 2g Total Carbs, Trace Dietary Fiber, 105mg Sodium, 28g Protein
DASH Eating Plan Servings: 4 Meats, poultry and fish
Mayo Clinic Healthy Weight Pyramid Servings: 2 Protein and dairy
Diabetes Meal Plan Exchanges: 4 Meat and meat substitutes
Posted by: chefgloria1030@yahoo.com
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