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Simple Grilled Salmon with Herb Crust

Posted Oct 10 2008 2:11pm
Simple Grilled Salmon with Herb Crust


Fish makes a great main dish when you're carb counting, not only because it's high in protein and low in carbs, but also because it contains omega-3 fatty acids.


These polyunsaturated fatty acids help protect against heart attack and are vital to the proper function of brain and nerve cells.

The fish that are especially abundant in omega-3 fatty acids are the high-fat cold-water fish, such as mackerel, albacore tuna, salmon, sardines, swordfish, and lake trout.


All shellfish also contain omega-3 fatty acids.


So... Give this a try.


Grilled Salmon with Herb Crust


Ingredients:

12 ounces fresh or frozen skinless  salmon fillets, about 3/4 inch thick

1/3 c coarsely snipped fresh oregano

1/3 c coarsely snipped fresh cilantro

1/4 c sliced  green onions

1 tbsp lemon juice

2 tsp olive oil

1/4 tsp salt

1/8 tsp ground black pepper

1 clove garlic


Directions:

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into 3 serving-size pieces, if necessary; set aside.

In a food processor, combine oregano, cilantro, green onions, lemon juice, oil, salt, pepper, and garlic.

Cover and process until chopped. (Or use a sharp knife to finely chop oregano, cilantro, green onions and garlic.

Transfer to a shallow dish. Stir in lemon juice, oil, salt and pepper.)

Generously coat both sides of fish with herb mixture. Place fish on the greased rack of an uncovered grill directly over medium coals.

Grill for 6 to 9 minutes or until  fish flakes  easily when tested with a fork, turning once halfway through grilling.

Makes 3 Servings.

Nutrients Per Serving:

171 Calories

7 g Total Fat

1 g Saturated Fat

23 g Protein

3 g  Carbohydrate

1 g Fiber

59 mg Cholesterol

276 mg Sodium

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