SPICED RUBBED SALMON

ONE OF MY FAVOURITE SALMON RECIPES

INGREDIENTS

Four 4-6 ounce wild caught salmon fillets

sea salt and freshly ground pepper

1 tablespoon fennel seeds

1 tablespoon minced fresh rosemary

1 tablespoon minced orange zest

2 tbsp olive oil or butter

Season the fillets on both sides with sea salt and pepper to taste. Grind the fennel seeds coarsely in a pestle or a spice grinder, and mix them with the rosemary and orange zest. Press this mixture into the top (non skin side) of each fillet. You can let this sit refrigerated for up to 24 hours. When ready to cook preheat the oven to 450 F.

Preheat a large skillet (one that can go in the oven) over medium-high heat for 3 or 4 minutes (do not let the oil smoke) and when it shimmers place the fillets, coated side down, in the pan. Cook for one minute and then turn and cook for one more minute. You want to have a nicely browned crust. Transfer to oven and cook 6 minutes for medium rare. If you want it well done cook for 8 minutes.

I like to serve this with riced cauliflower or broccoli sauteed in olive oil and lots of garlic until its tender. This is a great rice substitute. One cup of riced cauliflower or broccoli is 25 to 35 calories vs one cup of rice at 200 calories.

Enjoy.

Nutrition Facts

Salmon, Atlantic, raw

Amount Per 6 oz (170 g)

Calories 354

% Daily Value*

Total Fat 22 g33%

Saturated fat 5.2 g26%

Polyunsaturated fat 6.6 g

Monounsaturated fat 6.4 g

Cholesterol 93.6 mg31%

Sodium 100.2 mg4%

Potassium 617.2 mg17%

Total Carbohydrate 0 g0%

Dietary fiber 0 g0%

Protein 34 g68%

Vitamin A1%

Vitamin C11%

Calcium1%

Iron3%

Vitamin D0%

Vitamin B-650%

Cobalamin90%

Magnesium11%