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Pepper-Crusted Salmon
Winter 2012
Salmon, packed with omega-3 fatty acid, helps guard against heart disease and possiblyAlzheimer’s disease. Include it in your menu at least once per week. Use a good quality peppermill to coarsely grind the fresh pepper for this recipe—doing so will make a big difference.
2 tbsp (30 mL) maple syrup
2 tbsp (30 mL) sodium-reduced soy sauce
2 cloves garlic, crushed
4 salmon fi llets, 4 oz (125 g) each
¼ cup (60 mL) fresh coarsely ground pepper
2 tsp (10 mL) canola oil
1 In a shallow dish, combine maple syrup, soy sauce and garlic. Place salmon fillets skin-side up in marinade. Cover and refrigerate for 2 to 3 hours.
2 Place ground pepper on a large plate. Remove salmon from marinade and firmly press each fillet (skin-side up) into pepper.
3 Meanwhile, heat oil in a skillet over high heat. Place salmon skin-side up in pan, reduce heat to medium and cook 4 to 5 minutes per side or until fish flakes easily when tested with a fork.
Serves 4
Per serving: 217 cal, 23 g protein, 10 g total fat (1 g saturated fat), 9 g carbohydrates, 2 g fibre,62 mg cholesterol, 320 mg sodium
Leslie Beck's Healthy Kitchen © Leslie Beck, 2012. Reprinted by permission from Penguin Group (Canada), a division of Pearson Canada Inc.
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