Well-Dressed Salmon

These two recipes make a complete meal. Inspired by original recipes from Rachael Ray, this is a dish that is sure to impress without costing you too much time or money. We made this on a busy weeknight just before leaving town for vacation. With all that needed to be done to get ready, there was still time after work (between the packing, laundry and cleaning), to throw together a meal that is bursting with great flavor and powerful nutrients. It offers a ton of healthy fats and protein; just what you need to fuel your holiday shopping and perfect for those busy nights during the Christmas season. Instead of ordering in, try this!

WELL-DRESSED SALMON
Serves 4

INGREDIENTS

2 small plum tomatoes
1/2 English (seedless) cucumber
1/4 red onion, finely chopped, divided
2 tablespoons Dijon mustard
2 tablespoons SPLENDA
1/4 cup white wine vinegar
1/4 cup extra virgin olive oil (EVOO), plus a drizzle
1/4 cup fresh dill, finely chopped
Salt and freshly ground black pepper
4 skinless salmon fillets (6 ounces each)

DIRECTIONS

Dice the cucumber into quarter-inch pieces. Leave on the peel. Seed and dice the tomatoes into quarter-inch pieces. Combine the cucumber, tomatoes and half of the red onion(half of the 1/4 cup) in a bowl and set aside.

In a small bowl, whisk together the mustard, SPLENDA and white wine vinegar and the remaining half of the red onion. Gently mix in the EVOO while continuing to whisk. Stir in the dill and season the dressing with salt and pepper, to taste.

Season the salmon with a little black pepper. Heat a nonstick skillet with a drizzle of EVOO over medium-high heat (1/4-1/2 tablespoon is all you need). Place the salmon rounded side down and cook until golden and a little crispy at the edges, 3-4 minutes. Flip and cook for 2 minutes more for a pink center, or 4 minutes for opaque fish.

Transfer the salmon to dinner or serving plates; top with the cucumber-tomato relish and cover with a liberal amount of dill dressing.

RESULTS

Salmon, veggies and EVOO are healthy to begin with. They are packed with nutritional goodness and loads of healthy fats. With that being said, we don't need to use more than we need. So to cut back a little with this dish, I simply scaled down the amount of EVOO used and substituted a little SPLENDA in place of the sugar. Other than that, the recipe stayed the same. The real changes came in the side dish below!

Check out the nutritional savings for the salmon....

NUTRITION FACTS (per serving):

BEFORE: 300.8 calories / 16g fat / 13.3g carbohydrate / 21g protein / .63g fiber
AFTER: 178.6 calories / 9g fat / 4.8g carbohydrates / 21g protein / 1.1g fiber

SAVES: 122.2 calories / 7g fat / 8.5g carbohydrates
ADDS: .47g fiber

Serve with Crispy Mashed Potato Cakes



About the Author...
Lindsay Rudolph
 
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