Harissa Salmon

Photo: Randy Mayor; Styling: Leigh Ann Ross

Fish is a source of good-for-you omega-3 fatty acids, and brown rice is a smart alternative to white rice. You also could serve the fish over whole wheat couscous or pasta. Harissa is a spicy Tunisian condiment that also pairs well with chicken. Our homemade version, which you can prepare a day or two ahead and refrigerate, is a bit milder than the fiery canned harissa you'd find in Middle Eastern markets. Add more chile paste if you want to turn up the heat.

Yield: 4 servings (serving size: 1 fillet and 1 1/2 cups rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 451
  • Calories from fat: 28%
  • Fat: 14.2g
  • Saturated fat: 3.1g
  • Monounsaturated fat: 5.7g
  • Polyunsaturated fat: 3.3g
  • Protein: 40.4g
  • Carbohydrate: 37.8g
  • Fiber: 2.2g
  • Cholesterol: 87mg
  • Iron: 1.6mg
  • Sodium: 633mg
  • Calcium: 29mg

Ingredients

  • Harissa:
  • 1/2 teaspoon caraway seeds
  • Cooking spray
  • 2 garlic cloves, minced
  • 1/2 teaspoon ground coriander
  • 1/2 cup bottled roasted red bell pepper, drained
  • 1/2 teaspoon chile paste with garlic (such as sambal oelek)
  • 1/4 teaspoon salt
  • Rice:
  • 1 1/2 cups uncooked instant brown rice
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon grated lemon rind
  • 1/4 cup chopped fresh cilantro
  • 1/4 teaspoon salt
  • Salmon:
  • 4 (6-ounce) salmon fillets
  • 1/4 teaspoon salt
  • Lemon slices (optional)

Preparation

  1. To prepare harissa, place caraway seeds in a small skillet over medium heat. Cook 2 minutes or until fragrant, stirring frequently. Remove from pan. Coat pan with cooking spray. Add garlic; cook 2 minutes or until tender. Add coriander; cook 1 minute. Combine caraway seeds, garlic mixture, bell pepper, chile paste, and 1/4 teaspoon salt in a blender or mini food processor; process until smooth.
  2. To prepare rice, cook rice, cumin, and rind, according to package directions, omitting salt and fat. Remove from heat; add cilantro and 1/4 teaspoon salt. Toss gently. Cover and keep warm.
  3. Preheat oven to 400°.
  4. To prepare salmon, heat a large ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle salmon with 1/4 teaspoon salt. Add salmon to pan; cook 2 minutes or until lightly browned. Turn fish over; spread harissa evenly over fish. Bake at 400° for 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with rice. Garnish with lemon slices, if desired.
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