Saturday, July 31, 2010

Baked Salmon with Herbed Wild Rice

Some of my favorite dinners are the simplest and this is one of them. Granted, it’s more expensive than my usual recipes but fish made at home is cheaper than going to McDonald’s. If salmon is not your ‘thing’ go ahead and make what you like. The key with fish is cooking it until just done. If your fish is fresh it shouldn’t be dry when cooked right. No need to drown fish in butter or oil to keep it tender and flaky. Makes 4 ample servings.

For rice-
1 cup wild rice or brown rice
2 cups chicken broth or vegetable stock.
1 tsp. dried minced onion
¼ tsp. ground sage
½ tsp. dried thyme
A pinch dried rosemary
1 tsp. dried parsley

For fish-
An approx. 1-1/4 lb. salmon filet gently rinsed and patted dry
A few dashes soy sauce or Worcestershire sauce
Garlic salt to taste
Black pepper to taste

1. In a saucepan with a tight fitting lid, combine wild rice, chicken broth, minced onion, sage, thyme rosemary and parsley. Bring to a boil, reduce heat and simmer, covered, until rice is tender and water is absorbed, about 35 to 45 minutes. Different types of rice vary, so you may need to add additional water or broth.

2. For the fish, preheat the oven to 350⁰. Prepare a shallow pan with non-stick cooking spray. Place fish skin side down in pan.

3. Brush fish with soy sauce and sprinkle on the garlic salt and black pepper. Place in oven and bake, uncovered, for 18 to 20 minutes or until fish is just done.

4. Serve fish on a bed of the herbed rice with a salad or steamed vegetables. 450 calories, 18 g. fat, 35 g. protein and 3 g. fiber per serving.

No comments:

Post a Comment