2 tablespoons fresh lemon juice
2 tablespoons maple syrup
1 tablespoon cider vinegar
1 tablespoon canola oil
4 (6-ounce) skinless salmon fillets
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1. Preheat broiler.
2. Combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Refrigerate 10 minutes, turning bag once.
3. Remove fish from bag, reserving marinade. Place marinade in a microwave-safe bowl. Microwave at HIGH 1 minute.
4. Heat a large ovenproof nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 3 minutes. Turn fish over. Brush marinade evenly over fish. Broil 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Yield: 4 servings (serving size: 1 fillet)
CALORIES 287 ; FAT 14g (sat 2.7g,mono 6.7g,poly 3.6g); CHOLESTEROL 80mg; CALCIUM 23mg; CARBOHYDRATE 7.5g; SODIUM 363mg; PROTEIN 31g; FIBER 0.1g; IRON 0.7mg
Cooking Light, APRIL 2009
No comments:
Post a Comment