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Randy Mayor; Melanie J. Clarke Photo by: Randy Mayor; Melanie J. Clarke

Salmon with Orange-Fennel Sauce

The mild acidity of fresh orange juice cuts the richness of salmon. Be careful not to marinate longer than 20 minutes; as in ceviche, the citrus marinade can "cook" the fish. Crush the fennel seeds with a mortar and pestle, or place them in a zip-top plastic bag on a cutting board and crush with a heavy pan. You can prepare the marinade up to one day in advance and refrigerate in an airtight container until ready to use.

Cooking Light SEPTEMBER 2002

  • Yield: 4 servings (serving size: 1 fillet and about 1 tablespoon sauce)

Ingredients

  • 2 teaspoons grated orange rind
  • 1/2 cup fresh orange juice
  • 1 teaspoon chopped fresh rosemary
  • 1 teaspoon fennel seeds, crushed
  • 4 (6-ounce) salmon fillets (about 1 inch thick)
  • Cooking spray
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper

Preparation

Combine first 4 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 20 minutes, turning once.

Prepare broiler.

Remove fish from bag, reserving marinade. Place fish, skin sides down, on a broiler pan coated with cooking spray; sprinkle with salt and pepper. Broil 10 minutes or until fish flakes easily when tested with a fork.

Bring reserved marinade to a boil in a small saucepan. Reduce heat, and simmer 3 minutes. Serve sauce with fish.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 244
  • Calories from fat: 39%
  • Fat: 10.7g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 4.7g
  • Polyunsaturated fat: 2.5g
  • Protein: 31.3g
  • Carbohydrate: 3.8g
  • Fiber: 0.4g
  • Cholesterol: 80mg
  • Iron: 0.7mg
  • Sodium: 214mg
  • Calcium: 28mg
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