Salmon is a superb choice for one of your two recommended servings of fish each week, especially because it’s a great source of omega-3 fatty acids, known to help lower cholesterol (reducing the chance of heart disease). Here’s a 190-calorie recipe that’s high in protein (23 g), and low in fat (9 g), with (bonus!) a zesty rub that you can also use for other types of fish or chicken.
1 pound skin-on wild salmon, cut into 4 (4-ounce) pieces
1 tsp. extra-virgin olive oil
1/4 tsp. fine sea salt
1/4 tsp. freshly ground black pepper
1/2 tsp. fennel seeds
1/2 tsp. freshly grated lime zest
1 tsp. red wine vinegar
1 tsp. honey
1 tsp. ground cumin
1 tsp. smoked paprika
1 tbsp. finely chopped fresh oregano
4 lime wedges
Preheat an outdoor grill or grill pan to medium-high. Brush the salmon pieces with olive oil, and season with salt and pepper. Set aside. In a small bowl, combine the fennel seeds (rub them in the palms of your hands first to release their oils), cumin, honey, lime zest, oregano, paprika, and vinegar to create a paste. Brush the spice mixture generously over the flesh of the salmon, then put the salmon flesh-side up in an airtight container to let it marinate in the refrigerator for 15 minutes. Place the salmon skin-side up on an oiled grill or grill rack. Cover and cook until the edges begin to turn pink (about 6 minutes). Flip salmon and cook for another 3-5 minutes, or until it reaches your desired doneness. Remove salmon from the grill, and serve with lime wedges (for squeezing over the fish).
Recipe adapted from www.diabetes.org