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Fish: 3 pt. Grilled or Broiled Salmon with Herbs

Source of Recipe

Dottie's Weight Loss Zone


Recipe Introduction

If salmon is unavailable, you can substitute mackerel in this easy grilled fish recipe .

List of Ingredients

One 10-ounce salmon fillet
2 teaspoons reduced-calorie tub margarine
1 tablespoon fresh lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon garlic salt
1/2 teaspoon paprika
1/2 teaspoon freshly ground black pepper
3 or 4 sprigs fresh rosemary
3 or 4 sprigs fresh thyme


Recipe

Spray grill rack with nonstick cooking spray. Place grill rack 5" from coals. Prepare the grill, according to manufacturer's directions. Place salmon fillet on double sheet of heavy-duty foil, leaving a 6" border. Fold up edges to make foil pan. Spread both sides of fillet with margarine; sprinkle with lemon juice. In small cup, mix parsley, garlic salt, paprika and pepper; sprinkle on both sides of fillet. Drop rosemary and thyme sprigs directly on coals. Place foil pan containing fillet on grill rack. Cover grill, opening top and bottom flues slightly. Grill fillet, covered, 15-20 minutes, until cooked through and fish flakes easily when tested with a fork. To serve, cut fillet into 4 equal pieces.

Serves 4. SERVING SIZE: Ê2 ounces fillet POINTS: Ê3
SELECTIONS: Ê1/4 Fat, 2 Proteins
PER SERVING: 119 Calories, 14 g Protein, 6 g Fat, 2 g Carbohydrate,
231 mg Sodium, 39 mg Cholesterol, 0 g Dietary Fiber

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BROILED SALMON WITH HERBS:
Preheat broiler. Spread both sides of fillet with margarine; sprinkle with lemon juice. In small cup mix parsley, garlic, paprika, pepper, rosemary and thyme. Sprinkle on both sides of fillet. Place fillets on rack in broiler pan. Broil fillet about 5 minutes or until fish flakes easily when tested with a fork. To serve, cut fillet into 4 equal pieces.

Serves 4. SERVING SIZE: Ê2 ounces fillet POINTS: Ê3
SELECTIONS: Ê2 Proteins, 10 Optional Calories
PER SERVING: 119 Calories, 14 g Protein, 6 g Fat, 26 g Carbohydrate, 231 mg Sodium, 39 mg Cholesterol, 0 g Dietary Fiber