The Thanksgiving Feast is over, and the Yule holidays will be here soon and lots of good food has been consumed and more will be in the weeks ahead. I try to eat healthy even during the holidays, and one of my favorite go to items is salmon.
I first made this recipe for my best friend Mama Kelly’s birthday in June 2006. I was treating her to a weekend at my house and wanted to create a spa-like quality for our meals and wanted dishes that were both healthy and elegant. For our dinner I decided to make salmon. I had only had canned salmon before many years ago, and didn’t really like it. But since salmon is healthy, and elegant, I decided to give it a try but of course I would be using fresh salmon. I wasn’t too sure of how it was going to come out and a little nervous about making it for the first time, so I had a back up roasted chicken in the refrigerator in case the salmon didn’t turn out.
I was delighted that it turned out wonderful, and was so easy to cook. My husband tried it and loved it too, which just made me jump for joy because now I have a recipe that he and I both like, that is good for us, and elegant enough to serve for a holiday or celebration meal.
3 oz of salmon is about 155 calories, 17 grams of protein, 9.2 fat (but the healthy kind of fat that helps your heart).
It takes about 15 to 20 minutes to bake (the salmon should flake easily) at 450 degress F.
The way I prepared it was to use a piece of cooking parchment paper on a cookie sheet, sprayed it lightly with 0 calorie butter flavored spray (you can also use a little extra virgin olive oil). I placed the salmon skin-side down, for each piece I seasoned it with a pinch of salt and ground pepper, a splash of lemon juice, topped with two mashed cloves of roasted garlic, and a little chopped herb (thyme and dill). Baked it for 10 minutes, turned it over and baked it for another 10 minutes. For a sauce on the side, I used a couple of spoonfuls of 10 calorie Smart Beat mayo, with just a touch of dijon mustard and a pinch or two of the same herbs I used to season the salmon with (finely chopped). I served it with some steamed aspargus and a sprig of dill for garnish (adding a little fancy touch to the dish since it was a birthday dinner). To complete the meal I made a packet of Uncle Ben’s Wild Rice. It was a nice compliment to this meal and only takes 90 seconds to make in the mircowave. I skipped the rice, but every one else enjoyed it with the salmon. A nice baked potato or sweet potato would go nicely as well.