Spice-Rubbed Salmon with Tropical Rice


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
- Starch (d.e.)2
- Fruit (d.e.).5
- Lean Meat (d.e.)3
Diabetic Exchanges
| 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.
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This was an attactive dish to look at and the flavors were wonderful..Mango in brown rice..very nice.
3/30/2010 12:13:18 PM Report Abuse