The sauce, which does double duty as a marinade, is packed with the vibrant flavors of herbs and spices, and contains a minimum of salt. The sauce is also versatile. Its bold flavors pair well with rich-tasting salmon, but it also can be used with chicken or as an accompaniment to grilled or roasted vegetables and whole-wheat couscous.
Number of servings: 4
INGREDIENTS
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh cilantro (or more parsley)
• 2 cloves garlic, minced
• 1 tsp paprika
• 1 tsp ground cumin
• 1/8 tsp salt, or to taste
• 1/4 cup nonfat plain yogurt
• 2 tbsp lemon juice, plus wedges for serving
• 1 tbsp vegetable oil
• 1 1/8 lb salmon fillet,* cut into 4 portions
*1 lb without skin Pinch of ground red pepper (cayenne) Pepper to taste
STEPS
1. Stir together parsley, cilantro, garlic, paprika, cumin, ground red pepper, salt and pepper in small bowl. Add yogurt, lemon juice and oil; mix well. Reserve 1/3 cup to serve as sauce; set aside, covered, in the refrigerator.
2. Place salmon pieces on plate. Rub remaining parsley mixture over fish. Cover and marinate in the refrigerator at least 20 minutes or up to 1 hour. Discard any used marinade.
3. Meanwhile, preheat oven to 400ºF. Line a small baking sheet or baking pan with aluminum foil. Coat foil with cooking spray.
4. Transfer fish to prepared baking sheet. Bake until fish flesh is opaque and begins to flake, 12 to 20 minutes, depending on thickness. To estimate cooking time, use the Canadian rule of 10 minutes per inch of thickness. Serve with lemon wedges and reserved sauce.
Yield: 4 (3-oz fish) servings and 1/3 cup sauce
Per serving: Cal 230, Fat 12 g (Sat 2 g, F:S 6), Carb 3 g, Total sugars 1 g (Added 0 g), Fiber 1 g, Protein 27 g, Sodium 140 mg, Potassium 687 mg, Calcium 48 mg, Vitamin D 0 mcg, Iron 2 mg.
RECIPE EDITOR’S TIPS
– If it is too hot to think about turning on the oven, you can cook the salmon in the microwave. In Step 4, place marinated salmon pieces on a microwave-safe dish and cover with lid. Microwave on high (100% power) for 4 to 6 minutes or until salmon begins to flake. Rotate pan once during cooking if your microwave does not have a turntable. Let stand, covered, on a solid surface for 1 minute. (Microwave times may vary considerably, depending on wattage and age of microwave oven. Check for doneness frequently and adjust accordingly.)
– Once the salmon is cooked (by baking or microwaving), the skin slips off very easily. If you prefer to start with skinless salmon, ask the person at the fish counter to remove it for you. Or, you can remove it yourself before cooking: Place the salmon fillet, skin-side down, on a cutting board. Secure the skin to the cutting board with your non-dominant hand. Slip a sharp knife between the skin and the flesh. Working your way toward the other end of the fillet, ease the knife back and forth to separate the flesh from the skin.
Recipe abbreviations: Cal = calories, Sat = saturated fat, F:S = total fat to saturated fat ratio, carb = carbohydrate, g = grams, mg = milligrams, mcg = micrograms, Tbsp = tablespoons, tsp = teaspoons
Health & Nutrition Letter
