September 16, 2008

Recipe: Seasoned Salmon With Lemon-Caper Sauce

By Recipe from "Food Synergy"


Serves 4

1 pound salmon fillet

2 teaspoons canola oil

1/8 teaspoon salt

1/8- 1/4 teaspoon freshly ground pepper

1/4 to 1/2 teaspoon garlic powder

1/2 teaspoon dried dill weed

1/2 cup fat-free or light sour cream (I used light)

1 tablespoon drained capers

2 teaspoons lemon juice

1/2 teaspoon finely chopped lemon peel (optional)

1. Preheat the broiler. Line a 9-inch round baking pan or baking dish with foil. Coat the foil with canola oil cooking spray.

2. Rinse and dry salmon well. Place salmon skin-side down on the prepared pan. Brush the top (flesh side) with the oil. Sprinkle evenly with salt and pepper, then sprinkle the garlic powder and dill weed evenly over the top.

3. Place under the broiler about 6 inches from the heat for 5 minutes. Flip salmon over (skin-side up now) and broil 5 minutes longer or until the fish is opaque.

4. While salmon is broiling, in a food processor, combine the sour cream, capers, lemon juice and lemon peel (if desired) and pulse 5 seconds to blend well. Alternatively, finely chop capers and, in a small serving bowl, blend with the sour cream, lemon juice and lemon peel.

5. Peel off the skin of the fish and discard. Serve salmon with seasoned side up. Spoon the juices and seasoning in the bottom of the pan over the top of the fish.

-- Recipe from "Food Synergy"

Per serving: 191 calories, 24 g protein, 5 g carbohydrates, 7.5 g total fat, 1.4 g saturated fat, 206 mg sodium, .1 g fiber. Calories from fat: 68.

-- Staff analysis

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