Oct 09
14
Roasted Herb Salmon
Who says you need to go to a fine restaurant to get some excellent fish?
For years science has known about the benefits of eating fish. Omega-3, low fat, high protein… and that’s just a few reasons.Of course you need to be able to swallow the stuff first, and there’s nothing worse than poorly prepared fish.
Here’s a quick recipe to help get the fish past your tongue without killing all the healthy benefits at the same time:
Roasted Herb Salmon
4 5-ounce salmon fillets, about 1 1/2 inches thick
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1 tablespoon minced fresh thyme (or 1 teaspoon dried)
1 tablespoon minced fresh rosemary (or 1 teaspoon dried)
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Cooking spray
1 small yellow onion, thinly-sliced
2 tomatoes, thinly-sliced
Cooking Spray
Make three to four 2-inch-long, 1/4-inch-deep, evenly-spaced slits along the top of each salmon fillet.
In a shallow dish, whisk together mustard, lemon juice, thyme, rosemary, oregano, salt and pepper. Add salmon and turn to coat both sides. Cover with plastic wrap and refrigerate 15 minutes. (If you are using a whole fish, do the same. The marinade will seep into the slits.) Reserve marinade.
Preheat oven to 450° F. Coat a shallow baking pan with cooking spray. Arrange onion and tomato slices in the bottom of the prepared pan. Place salmon on top of onion and tomato. Pour remaining marinade over salmon. Roast 10-15 minutes, until fish is fork-tender.
4 servings
200 calories/serving