 |
|
|
|
|
| [an error occurred while processing this directive]
|
Cracked Pepper Salmon
Makes 4 servings
2 tablespoons cracked or coarsely
ground black pepper
1 tablespoon Italian seasoning
½ teaspoon salt
¼ teaspoon garlic powder
4 salmon fillets (6 oz. each), about ¾″ thick at
the thickest point
2 tablespoons all-purpose flour
1 tablespoon canola oil
Combine first four ingredients in small bowl. Rub salmon with mixture and dredge salmon in flour.
Pour canola oil into large skillet over medium-high heat. Add salmon: sauté 4 minutes on each side or until fish flakes easily when tested with fork.
Cooking tip: It's best to use thinner fillets for the skillet because they cook more evenly.
Per Serving (1 fillet):
Calories: 300
Protein: 34.7 gm
Fiber: 1.3 gm
Carbohydrate: 6.3 gm
Sodium: 370 mg
Cholesterol: 94 mg
Fat: 14.5 gm
Omega-3s: ALA, 1.0 g; EPA, 1.0 g; DHA, 2. g
Ratio of omega-6 to omega-3: 0.5
Omega-6: 2.0 g
--The Omega Connection
|
