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Broiled Salmon with Lemon and Olive Oil

Prep time 20 mins
Cook time 12 mins
Chill time 30 mins
Yield

Makes 4 servings

This dish is a highly nutritious choice that has a wonderful citrus flavor from the lemon. Monounsaturated fat from olive oil, Omega-3 fatty acids from salmon, and fiber from brown rice make for a heart-healthy recipe.

Ingredients

  • 4 (6-ounce) salmon fillets
  • 1/2 teaspoon salt
  • 1/2 teaspoon coarsely ground pepper
  • 1 teaspoon grated lemon rind
  • 3 tablespoons fresh lemon juice, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon fresh or dried rosemary
  • Vegetable cooking spray
  • 2 cups hot cooked brown rice
  • 4 cups arugula or uncooked baby spinach
  • Garnishes: lemon slices, rosemary sprigs

Nutrition Information

  • calories 457
  • caloriesfromfat 40 %
  • fat 20.4 g
  • satfat 3.1 g
  • monofat 9.8 g
  • polyfat 6 g
  • protein 41.6 g
  • carbohydrate 24.6 g
  • fiber 2.4 g
  • cholesterol 107 mg
  • iron 2.4 mg
  • sodium 386 mg
  • calcium 71 mg

How to Make It

  1. Sprinkle salmon fillets evenly with salt and pepper.

  2. Place fillets, lemon rind, 1 tablespoon lemon juice, 1 tablespoon oil, and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes.

  3. Remove fillets from marinade, discarding marinade. Place fillets, skin side down, on a rack coated with cooking spray in an aluminum foil-lined broiler pan.

  4. Broil fish 5 1/2 inches from heat 10 to 12 minutes or until fillets flake easily with a fork.

  5. Arrange rice and arugula on a serving platter; top with fillets.

  6. Whisk together remaining 2 tablespoons lemon juice and 1 tablespoon oil; drizzle evenly over fillets. Garnish, if desired.

  7. Nutritional analysis includes arugula and rice.