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
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
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:
7 g Total Fat
1 g Saturated Fat
23 g Protein
3 g Carbohydrate
1 g Fiber
59 mg Cholesterol
276 mg Sodium