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Spice-Rubbed Salmon with Tropical Rice

Coriander seeds give the salmon a flavor that's a cross between caraway and sage with a hint of lemon. The fish pairs deliciously with the cilantro-laced mango-and-rice pilaf.

SERVINGS: 4 (1 portion salmon and 1/2 cup rice) servings

CARB GRAMS PER SERVING: 35

Rated :

by 1person

dawn697 says:

This was an attactive dish to look at and the flavors were wonderful..Mango in brown rice..very nice...... more

Nutrition Facts Per Serving:

Servings: 4 (1 portion salmon and 1/2 cup rice) servings
Calories366
Total Fat (g)13
Saturated Fat (g)3
Cholesterol (mg)66
Sodium (mg)155
Carbohydrate (g)35
Fiber (g)3
Protein (g)26
Vitamin A (DV%)0
Vitamin C (DV%)0
Calcium (DV%)0
Iron (DV%)0

Diabetic Exchanges

Starch (d.e.)2
Fruit (d.e.).5
Lean Meat (d.e.)3

1	1-poundfresh or frozen skinless salmon fillet
1	tablespooncoriander seeds, coarsely crushed*
1	tablespoonpacked brown sugar or brown sugar substitute** equivalent to 1 tablespoon brown sugar
1	teaspoonlemon-pepper seasoning
2	cupshot cooked brown rice
1	mediummango, seeded, peeled, and chopped
1	tablespoonsnipped fresh cilantro
1	teaspoonfinely shredded lemon peel
	Lemon wedges (optional)
	Fresh cilantro sprigs (optional)

1. Thaw salmon, if frozen. Preheat oven to 450 degrees F. Rinse fish; pat dry with paper towels. Measure thickness of fish. Place fish in a greased shallow baking pan.

2. In a small bowl, stir together coriander seeds, brown sugar, and lemon-pepper seasoning. Sprinkle fish evenly with coriander seeds mixture; use your fingers to press in slightly. Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.

3. Meanwhile, in a medium bowl, stir together cooked rice, mango, the snipped cilantro, and the lemon peel. Serve fish on top of rice mixture. If desired, garnish with lemon wedges and/or cilantro sprigs. Makes 4 (1 portion salmon and 1/2 cup rice) servings.

**Sugar Substitutes: Choose from Sweet 'N Low® Brown or Sugar Twin® Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar.
PER SERVING WITH SUBSTITUTE: same as above, except 353 cal., 154 mg sodium, 32 g carbo.

*Test Kitchen Tip: You can substitute 1 tablespoon sesame seeds (toasted if desired) and 1/4 teaspoon ground cumin for the crushed coriander seeds.