Broiled Salmon with Lemon and Olive Oil

Broiled Salmon with Lemon and Olive Oil Recipe
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.

Yield:

Makes 4 servings

Recipe from

Southern Living

Recipe Time

Prep: 20 Minutes
Cook: 12 Minutes
Chill: 30 Minutes

Nutritional 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

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

Preparation

Sprinkle salmon fillets evenly with salt and pepper.

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.

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.

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

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

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

Nutritional analysis includes arugula and rice.

Note:

Chelsey Blanchard, Birmingham, Alabama,

February 2004
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