Email to a friendSalmon with spiced citrus yogurt sauce
This figure-friendly dish supplies a healthy dose of vitamin D and omega-3 fatty acids courtesy of salmon. Its vitamin D will help you soak up the yogurt's abundant supply of calcium
September 4, 2008
Serves 2
2 6-oz. salmon fillets with skin (preferably wild)
1/4 tsp. coarse salt and black pepper
Nonstick cooking spray
Sauce:
1/3 cup low-fat plain yogurt
1/2 Tbsp. olive oil
1 tsp. finely grated lime zest
1/2 Tbsp. lime juice
1/2 tsp. finely grated orange zest
1/2 Tbsp. orange juice
1/2 tsp. curry powder
1/4 tsp. cayenne pepper
1/2 Tbsp. honey
Directions
1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray.
2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for seven minutes.
3. While salmon broils, whisk together all sauce ingredients in a bowl until combined.
4. Cover salmon loosely with foil and con-tinue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.
NUTRITION FACTS (per serving): 345 calories, 31 g protein, 10 g carbs, 20 g fat, 0 g fiber, 9 g sugar, 87 mg sodium
2 6-oz. salmon fillets with skin (preferably wild)
1/4 tsp. coarse salt and black pepper
Nonstick cooking spray
Sauce:
1/3 cup low-fat plain yogurt
1/2 Tbsp. olive oil
1 tsp. finely grated lime zest
1/2 Tbsp. lime juice
1/2 tsp. finely grated orange zest
1/2 Tbsp. orange juice
1/2 tsp. curry powder
1/4 tsp. cayenne pepper
1/2 Tbsp. honey
Directions
1. Preheat broiler. Line rack of broiler pan with foil and lightly coat with cooking spray.
2. Rinse and pat fish dry. Sprinkle fish with salt and pepper, then broil 4 inches from heat for seven minutes.
3. While salmon broils, whisk together all sauce ingredients in a bowl until combined.
4. Cover salmon loosely with foil and con-tinue broiling 7-9 minutes or until fish is light pink throughout and flakes easily. Serve topped with yogurt sauce.
NUTRITION FACTS (per serving): 345 calories, 31 g protein, 10 g carbs, 20 g fat, 0 g fiber, 9 g sugar, 87 mg sodium
