Enrich Your Diet with Omega-3
Recipe for Citrus-Drizzled Salmon
Salmon’s omega-3 fats are well-known for packing a powerful nutritional punch: they can lower our risk of heart disease, minimize inflammation and reduce triglycerides. The American Heart Association recommends that we eat fish— preferably omega-3-rich fish— at least twice a week, and that people with heart disease should aim for one gram of the fish oils EPA and DHA every day. A single five-ounce salmon filet provides twice that amount, making it easier than ever to get your daily dose of omega-3s from real, whole foods.
12 asparagus spears with the ends snapped off
1 medium zucchini, sliced
1 medium yellow squash, sliced
Fit Gourmet Creole Seasoning (or other low-sodium Creole seasoning of choice), to taste
2 Tbsp shallots, minced
2 Tbsp garlic, minced
1 Tbsp olive oil
Cracked black pepper, to taste
1 ½ cups orange juice
Two 5-oz fresh Atlantic salmon filets
Preheat oven to 350 degrees.
Spray baking sheet with olive oil spritzer or cooking spray, and spread asparagus spears (with ends snapped off), zucchini and yellow squash onto the sheet. Sprinkle with Fit Gourmet’s Creole Seasoning. Roast for about 25 minutes, or until tender. Mince the shallots and garlic.
In a saucepan, add 1 Tbsp olive oil. Sauté the minced shallots and garlic over high heat. Season with Fit Gourmet’s Creole Seasoning to taste. Add freshly -cracked black pepper.
Add the orange juice to the saucepan and reduce by half. Once reduced, pan-sear the salmon filet on high heat for o1 and a half minutes on each side for a total of 3 minutes or until golden brown.
Serve salmon over the roasted vegetables. Drizzle the orange juice reduction over the salmon. Bon appétit!
Nutrition Facts per Serving:
13 g total fat
2 g saturated fat
62 mg sodium
21 g carbohydrates
2.7 g fiber
24 g protein
COOKING FIT TIP: To remove the skin from baked salmon, simply place the salmon skin-side down on a sheet of aluminum foil (no oil), then bake/broil on a cooking tray. After cooking, the skin will stick to the foil, and the fillet can be easily peeled off. Just slip a spatula under the salmon and it will come right off.