Spice-Rubbed Salmon with Tropical Rice


Nutrition Facts Per Serving:
- Servings: 4 (1 portion salmon and 1/2 cup rice) servings
- Calories 366
- 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
- Starch (d.e.) 2
- Fruit (d.e.) .5
- Lean Meat (d.e.) 3
Diabetic Exchanges
| 1 | 1-pound fresh or frozen skinless salmon fillet |
| 1 | tablespoon coriander seeds, coarsely crushed* |
| 1 | tablespoon packed brown sugar or brown sugar substitute** equivalent to 1 tablespoon brown sugar |
| 1 | teaspoon lemon-pepper seasoning |
| 2 | cups hot cooked brown rice |
| 1 | medium mango, seeded, peeled, and chopped |
| 1 | tablespoon snipped fresh cilantro |
| 1 | teaspoon finely 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.
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