Part 1: Citrus-Mint Sauce
2 tablespoons grapefruit juice squeezed from ½ fresh pink grapefruit
½ pink grapefruit, cut into sections for serving
2 tbsp fresh lime juice
1 medium shallot, minced (about 3 tbsp)
3 tbsp extra-virgin olive oil
1 tbsp chopped fresh mint leaves
Salt & pepper, to taste
Dash of Splenda (equivalent to 1 tsp sugar)
Make sure to remove all of the membrane from the grapefruit sections. Combine the grapefruit juice, lime juice, shallot, and Splenda in a medium bowl. Mix well, and then gradually stir-in the olive oil, mint, and chives. Season to taste with salt and pepper and set aside while cooking the fish.
Part 2: Pan-Seared Salmon
Two 8-ounce salmon fillets, without skin
1 tbsp Smart Balance butter spread or coconut oil
Salt & fresh ground pepper, to taste
Pat the salmon fillet dry with a paper towel, and then season both sides of each fillet with salt and a generous amount of pepper.
Heat the butter or oil in a nonstick skillet over medium-high heat until shimmering but not smoking. Add fillets to the skillet and cook until edges are opaque and bottoms are golden brown, about 3 to 4 minutes for 1-inch thick fillets. Gently flip the fillets with a spatula and cook another 2 to 3 minutes, until it is firm yet tender and moist, and the flesh has become opaque with a slight translucence.
Before serving, whisk the citrus mint sauce to recombine, and drizzle it over the fish fillets. Serve immediately garnished with grapefruit sections.
Serves two.
Nutritional information
| |
Per Serving
|
| Total Calories |
529 |
k/cal |
| Protein |
46 |
g |
| Total Carbohydrates |
12 |
g |
| Fiber |
0.13 |
g |
| Sugars |
8 |
g |
| Total Fat |
33 |
g |
| Saturated |
5.3 |
g |
| Monounsaturated |
16 |
g |
| Polyunsaturated |
9 |
g |
| Omega-3 |
4.2 |
g |
| Omega-6 |
3.2 |
g |
Tip: When is salmon cooked just right?
Cooking your salmon until it’s ‘flaky’, as commonly suggested, can result in overcooking. Here’s how to cook it just right: use a paring knife to peek inside the middle of the fillet. If the flesh is translucent, it is undercooked. If it is opaque and slightly flaky but still juicy, it is ready to serve. It is overcooked when the flesh falls apart and looks dry.
Food Fact: Are all omega-3’s created equal?
Plants provide a form of omega-3’s called alpha-Linolenic acid (ALA). Flax seeds are one of the best sources of ALA. But it’s becoming clear that some of the best health benefits come from docosahexaenoic acids (DHA) and eicosapentaenoic acid (EPA), which are found in fatty marine fish, like salmon and mackerel. DHA is particularly beneficial, and contributes to better body composition, brain health, stress relief, and has even shown potential in preventing dementia. Granted, some ALA can be converted into EPA and DHA, but the conversion rate is low, particularly in men.
What’s the lesson? Go ahead and eat your flax, but don’t skip the fish!
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Train Smart, Love Life.
Wayne
