Slow Roasted Salmon, Curried Brown Rice, Broccoli and Mushrooms
I just made the world’s most incredible lunch. After going to the gym this morning, I was ravenous and just couldn’t bring myself to eat one more frozen dinner. So, I stopped by the store and picked up a salmon filet to try a recipe I saw in this month’s Weight Watchers Magazine. I’m eating it as I type this. The entire menu for my lunch is as follows:
Slow Roasted Salmon (from Weight Watchers Magazine)
Steamed Curried Brown Rice (my recipe)
Quick Sauteed Broccoli & Mushrooms in Garlic (my recipe)
Slow Roasted Salmon
Ingredients
2 tablespoons of fresh lemon juice (I used lime)
2 tablespoons of Djion mustard
1 tablespoon olive oil
1 clove of minced garlic
1/2 teaspoon of salt
1/4 teaspoon of ground coriander
1/4 teaspoon of cayenne
2 lbs of salmon filets*
* I requested a 3 to 4oz. steak from my butcher. The piece on my plate up there is kind of big and I ended up eating only half. I suspect he gave me more than 4oz, so you might want to measure. I’m going with half of what’s on my plate there is 3-ish oz.—but that’s just me.
Also, obviously this rub makes plenty for several pieces of fish, as the recipe calls for 2 lbs of salmon. I didn’t use all the rub and I’ve saved it to use on chicken or other fish, as I think it would be good on both.
Instructions
1. Preheat the oven to 325º. Line a roasting pan (or cookie sheet) with foil and spray with non-stick spray.
2. Combine the lemon (or lime) juice, mustard, oil, garlic, salt, coriander and cayenne in a small bowl. Rub the mixture all over the fish.
3. Place the fish skin-side down* in the roasting pan and roast until an instant read thermometer inserted into the center reads 125ºF, 15-20 minutes, depending on the thickness of your fish. Serve immediately.
Ok, skin freaks me out. Totally freaks. me. out. So, I remove it. Since I had no skin now, I flipped the salmon about half-way through.
Also, after about 20 minutes, I cranked up the heat on my oven to 400º for about 5 minutes to give the outside of the fish a nice crust.
Nutritional Info:
Per Serving: about 3 oz.
Calories: 121 calories
Fat: 6g
Sat Fat: 1g
Trans Fat: 0g
Cholesterol: 50mg
Sodium: 206mg
Carbs: 1g
Fiber: 0g
Protein: 16g
Calcium: 11mg
POINTS: 3
Curried Brown Rice
Use instant brown rice. Cook according to the package. Add curry seasoning and black pepper to taste.
Serving Size: 1 cup
POINTS: 4
Quick-Sauteed Broccoli and Mushrooms
Ingredients
1 to 2 tablespoons of sesame oil
1 clove of minced garlic
2 cups of fresh broccoli florets
1 cup of sliced white mushrooms
Instructions
Heat oil in a skillet. Add garlic. Sautee for a couple minutes. Add broccoli and cook until brightly colored. Add mushrooms. Keep cooking and stirring until broccoli is just tender (not mushy!) and mushrooms are cooked through. Serve.
Serving: 1 to 2, depending on how much gas you want.
POINTS: 1
I am so incredibly full.
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