Salmon with Tropical RicePosted in Low Calorie, Main Course, Seafood on December 22nd, 2009 by Eileen Devlin
Here was a dish I was able to whip up quickly. . .and the flavor was spectacular and fresh!
What you’ll need:
1 lb fresh/frozen skinless salmon fillets
1 tbsp coriander seeds, coarsely crushed
1 tbsp packed brown sugar
1 tsp lemon-pepper seasoning
2 c hot cooked brown rice
1 medium mango, seeded, peeled, and chopped
1 tbsp snipped fresh cilantro
1 tsp finely shredded lemon peel
1. Preheat oven to 450 and prep your shallow baking dish and place fish in pan.
2. In small bowl stir together coriander, brown sugar, and lemon-pepper seasoning. Sprinkle evenly over fish and press in slightly. Bake for 4-6 min per 1/2 in thickness or until fish flakes easily with fork.
3. in a medum bowl stir together cooked rice, mango, cilantro, and lemon peel. Serve with fillet – Enjoy!
Total Fat: 13 g
Cholesterol: 66 mg
Protein: 26 g
Carbohydrate: 35 g
Fiber: 3 g
Sodium: 155 mg