Broiled Salmon with Lemon and Olive Oil

This dish is a highly nutritious choice. Monounsaturated fat from olive oil, Omega-3 fatty acids from salmon, and fiber from brown rice together spell heart health.

Yield: Makes 4 servings

Ingredients

• 4  (6-ounce) salmon fillets
• 1/2  teaspoon  salt
• 1/2  teaspoon  coarsely ground pepper
• 1  teaspoon  grated lemon rind
• 3  tablespoons  fresh lemon juice, divided
• 2  tablespoons  extra-virgin olive oil, divided
• 1  teaspoon  fresh or dried rosemary
• Vegetable cooking spray
• 2  cups  hot cooked brown rice
• 4  cups  arugula or uncooked baby spinach
• Garnishes: lemon slices, rosemary sprigs

Preparation

Sprinkle salmon fillets evenly with salt and pepper.

Place fillets, lemon rind, 1 tablespoon lemon juice, 1 tablespoon oil, and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes.

Remove fillets from marinade, discarding marinade. Place fillets, skin side down, on a rack coated with cooking spray in an aluminum foil-lined broiler pan.

Broil fish 5 1/2 inches from heat 10 to 12 minutes or until fillets flake easily with a fork.

Arrange rice and arugula on a serving platter; top with fillets.

Whisk together remaining 2 tablespoons lemon juice and 1 tablespoon oil; drizzle evenly over fillets. Garnish, if desired.

Nutritional analysis includes arugula and rice.

Nutritional Information

Calories:

457 (40% from fat)

Fat:

20.4g (sat 3.1g,mono 9.8g,poly 6g)

Protein:

41.6g

Carbohydrate:

24.6g

Fiber:

2.4g

Cholesterol:

107mg

Iron:

2.4mg

Sodium:

386mg

Calcium:

71mg