Simple treatment is all salmon needs



For this recipe, the salmon is cooked under the broiler. The breadcrumb crust is added just before the salmon is finished cooking to avoid the crumbs burning.Red and sweet potatoes combine to give an interesting texture and slightly sweet flavor to complement the salmon. The red potato does not need to be peeled. Do peel the sweet potato.

This meal contains 563 calories per serving with 29 percent of calories from fat.

Herb-Crusted Salmon

Makes 2 servings.

Olive oil spray

3/4 pound wild salmon fillet

1/4 cup plain bread crumbs

2 teaspoons ground ginger

1/4 cup chopped fresh cilantro

Preheat broiler. Line a baking sheet with foil. Spray with olive oil. Rinse salmon and pat dry with a paper towel. Place on the sheet and broil about 5 inches from the heat for 5 minutes. Remove and turn over. Broil 4 minutes for a 1-inch thick piece of salmon, 3 minutes for a thinner piece. Mix bread crumbs and ginger. Remove salmon from broiler and spoon breadcrumbs on top. Spray with olive oil. Return to broiler for 1 minute, watching to make sure the breadcrumbs do not burn. Remove, place on 2 plates, sprinkle with cilantro and serve.

Per serving: 327 calories (36 percent from fat), 13.0 g fat (2.5 g saturated, 5.1 g monounsaturated), 78 mg cholesterol, 38.9 g protein, 11.7 g carbohydrates, 0.9 g fiber, 185 mg sodium.

Sauteed Winter Potatoes

Makes 2 servings.

1/2 pound red potatoes, unpeeled, washed and sliced

1/2 pound sweet potatoes, peeled, washed and sliced

1 cup fat-free, low-sodium chicken broth

1 teaspoon olive oil

Salt and freshly ground black pepper

1 tablespoon chopped walnuts

2 scallions, washed and sliced

Place sliced potatoes in a large skillet. Add the chicken broth and olive oil. Bring to a simmer over medium high heat. Cover, reduce to medium heat and cook 10 minutes. Uncover and cook until the liquid has evaporated. Add salt and pepper, to taste. Remove to individual plates or a serving platter and sprinkle with walnuts and scallions.

Per serving: 236 calories (19 percent from fat), 4.9 g fat (0.6 g saturated, 2.0 g monounsaturated), no cholesterol, 7.3 g protein, 43.0 g carbohydrates, 6.0 g fiber, 160 mg sodium.