This salmon recipe is out of this world delicious! So easy to make yet taste as it came from a 5-star restaurant. Each heart-healthy serving has 266 calories and 12 grams of fat. I love serving this salmon with my Garlic Spinach. Such a yummy dinner!
Ingredients
Ingredients for Salmon:
- 2 salmon fillets, (5 ounces each) I used wild salmon, see shopping tips below
- 2 teaspoons flour, divided
- 2 teaspoons honey, divided
- Juice from 1 lemon
- Cooking spray
- 2 teaspoons extra virgin olive oil
Ingredients for Lemon Butter Sauce:
- 2 tablespoons reduced-fat butter or Smart Balance Light
- 1 tablespoon fresh lemon juice
- 1 teaspoon garlic, minced
- A dash of salt and pepper
Instructions
- In a shallow dish, add salmon. Squeeze juice of 1 lemon over the fish. Let refrigerate for at least 10 minutes to marinate.
- Remove salmon from lemon juice and pat dry. Remove bottom skin if still on the salmon. Place salmon on a plate. Sprinkle both sides of each piece with 1 teaspoon flour (½ teaspoon per side) and spread flour to evenly coat. Evenly drizzle 1 teaspoon honey over each piece of salmon (½ teaspoon per side).
- Coat a large nonstick pan with cooking spray. Heat 2 teaspoons olive oil in the pan. Swirl pan to evenly coat bottom and heat over medium heat. Carefully place both pieces of salmon in pan and cook over medium heat, 3-5 minutes per side until salmon has cooked through and bottom has nicely browned.
- While salmon is cooking, make sauce: Place butter in a small saucepan. Cook over medium heat, swirling pan occasionally, until butter is melted. Add garlic and sauté for 1-2 minutes until garlic starts to lightly brown. Stir in 1 tablespoon lemon juice, salt and pepper. Stir often and continue to sauté for 1 minute. Rewarm if needed before drizzling over cooked salmon.
- When salmon is fully cooked, plate salmon. Drizzle each fillet with ½ of the sauce. Serve immediately.
- This recipe can easily be cut in ½ to serve one or can be doubled, tripled and so on.
Notes
Makes 2 servings
Food Facts
Salmon was very important to many early American Indians. Their superstitions prevented some of the tribe members from handling or even eating the salmon less they might anger its spirit and cause the salmon to leave their waters forever!
Healthy Benefits
Salmon is high in protein and is a rich source of vitamins A and the B-group vitamins. Salmon is a good source of vitamin E, a powerful antioxidant, which lowers the risk of heart disease. Perhaps, most important, salmon contains Omega-3 oil, which decreases the risk of coronary heart disease and certain cancers
Shopping Tips
Most supermarkets and health food markets sell wild salmon. Buy fresh, if possible or frozen and defrosted. You could also use Atlantic salmon for this recipe.
WW Freestyle SmartPoints 6-Blue
WW SmartPoints 7-Green
WW POINTS PLUS 7
Food Facts
Salmon was very important to many early American Indians. Their superstitions prevented some of the tribe members from handling or even eating the salmon less they might anger its spirit and cause the salmon to leave their waters forever!
Healthy Benefits
Salmon is high in protein and is a rich source of vitamins A and the B-group vitamins. Salmon is a good source of vitamin E, a powerful antioxidant, which lowers the risk of heart disease. Perhaps, most important, salmon contains Omega-3 oil, which decreases the risk of coronary heart disease and certain cancers
Shopping Tips
Most supermarkets and health food markets sell wild salmon. Buy fresh, if possible or frozen and defrosted. You could also use Atlantic salmon for this recipe.
WW Freestyle SmartPoints 6-Blue
WW SmartPoints 7-Green
WW POINTS PLUS 7
| SKINNY FACTS: for 1 serving 266 cal, 12g fat, 4g sat. fat, 15mg chol, 29g prot, 10g carbs, 0g fiber, 405mg sod, 6g sugar |
| FACTS: for Freestyle SmartPoints 126 calories, 4g sat. fat, 0g protein, 6g sugar |
Skinny Facts
Serving: 1servingCalories: 266kcalCarbohydrates: 10gProtein: 29gFat: 12gSaturated Fat: 4gCholesterol: 15mgSodium: 405mgSugar: 6gBlue Smart Points: 6Green Smart Points: 7Plus Points: 7
