Savory Salmon with Spaghetti Squash

IMG 0957 1 Savory Salmon with Spaghetti Squash

I’ll admit that I have not always been a fan of salmon.

About 10 years ago, I ordered a salmon dish that was on a menu at a ranch in Colorado, since it was basically my only option besides steak (not a surprise, considering the setting.) Without going into detail, let’s just say that I couldn’t even look at salmon for years, much less think about eating it.

Finally, I got up the nerve to prepare the heart-healthy fish for myself after reading so much about the benefits of Omega-3 fatty acids, and now I’m a huge fan! This recipe is one of my favorite ways to prepare salmon, but it’s also good on a simple bed of whole grains with a side of steamed veggies.

Just a note: Wild-caught salmon has higher levels of usable omega-3s than their farm-raised counterparts. In addition, most farmed salmon has artificial “pink” coloring added to it, and are their feed often contains pesticides and other nasty synthetic (often toxic) ingredients.  Wild salmon is the way to go!

Now, let’s get on with the recipe, which serves 2 people:

Ingredients:

2  5-oz. salmon filets

1/3 C  Zero % fat Greek yogurt

3 tsp. lemon juice

1/2 tsp. dried basil

1/8 tsp. cayenne pepper (use less if you don’t like a little spice!)

1 med. spaghetti squash (makes about 4 cups)

1 med. red onion, sliced thinly

4 Tbsp. Bragg Liquid Amino Acids (you can substitute low-sodium soy sauce, but the calories will be a bit higher.)

Dash of granulated garlic

Spaghetti Squash:

Preheat oven to 400 degrees.

Rinse squash, the cut in half lengthwise and scrape out all seeds.

Sprinkle the inside of the squash with garlic salt and pepper, the place (cut side down) in  a 9×13  baking dish with about 1/4″ of water on the bottom. Cover.

Bake 45 min. or until you can easily pull the strands apart with a fork.

Going in the same direction as the strands, pull them apart and place on a plate. (You might need to microwave this for a few seconds before serving with the salmon; it cools quickly.)

Greek Yogurt Topping:

Mix together Greek yogurt, 1 tsp. lemon juice, dried basil, and cayenne.

Refrigerate until ready to serve.

Onion:

Cut each onion slice in half.

Spray a small pan with ze0-calorie cooking spray, and cook onion over medium heat, spraying again (if necessary) to prevent sticking.

Cook until onions are soft and lightly browned, about 10 min.

Salmon:

First, mix marinade ingredients (Bragg Liquid Aminos or soy sauce, 2 tsp. lemon juice, granulated garlic) in a small bowl.

Place salmon (thawed, if using frozen) skin-side down on a deep plate and brush with 1/3 of the marinade.

Cover and refrigerate for at least 1/2 hour.

Spray heated pan with zero-calorie cooking spray (like canola).

Place salmon in the pan and pour remaining marinade over the top to coat.

Cook over medium heat, 4-5 min. per side, or until cooked through.

Remove skin, if necessary.

Assembly:

On a dinner plate, layer spaghetti squash, then onion, then salmon, and top with Greek yogurt mixture.

Nutrition Information:

(Per serving, serves 2)

Calories: 286

Fat: 8.5 g (1.5 g saturated)

Fiber: 5 g

Protein: 26.5 g

 

 

 

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