Blackened Salmon
Serves 4
1 pound salmon fillet
¼ teaspoon thyme
¼ teaspoon oregano
1 teaspoon paprika
¼ teaspoon cayenne
Dash of black pepper
Lemon slices
Parsley sprigs
1. Preheat broiler.
2. Mix together all herbs. Sprinkle over each side of salmon.
3. Broil salmon 4-6 inches from heat for 5-7 minutes or until fish is cooked throughout.
4. Divide into 4 servings. Garnish with parsley and lemon slices.
Per serving: 198 calories, 24 gm protein, 3 gm carbohydrate, 9 gm fat, 2 gm sat fat, 5 gm mono fat, 74 mg cholesterol, 1 gm fiber, 57 mg sodium
Salmon is one of the best sources of Omega-3 fatty acids.
Citrus Bulgur
Serves 4
1 tablespoon olive oil
1 medium onion, chopped
¾ cup bulgur
1 cup water
½ cup pineapple juice
Rind and juice of one orange
¼ cup raisins
1. Heat the oil in a skillet over medium heat. Add the onion, cooking until translucent, 3 minutes.
2. Pour in water, pineapple juice, orange juice, rind, and bulgur. Bring to a boil, lower heat, cook covered for 10 minutes.
3. Remove from heat. Let stand, covered about 5 minutes more, until liquid is absorbed.
4. Fluff with a fork, mix in raisins and serve.
Per serving: 168 calories, 4 gm protein, 32 gm carbohydrate, 4 gm fat, .5 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 5 gm fiber, 7 mg sodium
Bulgur is a processed form of cracked wheat. It is an excellent source of fiber, easy to cook, and has a satisfying, nutty flavor. This delicious recipe is an excellent introduction to bulgur.
