Many Americans view fresh fish as restaurant fare, food best left to professionals to skillfully prepare. But when you leave the fish cooking to "professionals" at places like Outback, Friday's, and Applebee's, your hopes of a healthy dinner may be sunk. Why blow the cash and the heavy caloric toll on a meal you can prepare at home in less time than it takes to order out? Plus, if you ever hope to get a kid to eat fish, this 3-minute sauce (which goes great on shrimp, scallops, and chicken, as well) is the key.
Serves: 4
Prep: 8 min
Cook: 19 min
Total: 27 min
Ingredients
1 tablespoon butter
1 tablespoon brown sugar
2 tablespoon dijon mustard
1 tablespoon honey
1 tablespoon soy sauce
1/2 tablespoon olive oil
Salt and black pepper to taste
4 salmon fillets (6 ounces each)
Roasted Parmesan Asparagus
Directions
1. Preheat oven to 400°F. Combine butter and brown sugar in a bowl and microwave for 30 seconds, until butter and sugar have melted together. Stir in mustard, honey, and soy sauce.
2. Heat oil in an ovenproof skillet over high heat. Season salmon with salt and pepper and add to pan flesh-side down. Cook for 3 to 4 minutes until fully browned and flip. Brush with half of the glaze and place pan in oven until salmon is firm and flaky (but before white fat begins to form on surface), about 5 minutes. Remove, brush salmon with more of the honey mustard, and serve with asparagus.
Nutritional Facts per serving
Calories 471.2 cal
Fat 27.3 g
Saturated fat 6.7 g
Cholesterol 110.2 mg
Sodium 535 mg
Carbohydrates 17.9 g
Total sugars 11.4 g
Dietary fiber 3.9 g
Protein 39.2 g
Courtesy of the Rodale Healthy Recipe Finder.
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