Preparation time: 10 minutes
Cooking time: 2 minutes
Yield: 2 servings
Before you turn up your nose at sardines, try them. You just might like them. They make for a nutrient-dense meal or snack anytime. This is a favorite recipe from Dave Grotto, a nutrition adviser and spokesman for the American Dietetic Association.
|1 tsp canola-based mayonnaise||2 tsp capers, drained|
|2 slices whole-grain toast||Freshly ground pepper|
|6 sardines, olive oil packed, drained||1 clove garlic, minced|
|Wedge of fresh lemon|
Heat a broiler or toaster oven. Spread mayonnaise on one side of each slice of toast. Mash 3 sardines onto each slice. Sprinkle capers over; squeeze lemon juice to taste over the fish. Add pepper and garlic to taste. Toast until browned under broiler or toaster oven.
Nutrition information per serving: 159 calories, 39 percent of calories from fat, 7 g fat, 1 g saturated fat, 52 mg cholesterol, 13 g carbohydrates, 12 g protein, 407 mg sodium, 2 g fiber
SALMON WITH ROASTED PEPPER AND ONION COMPOTE
Preparation time: 30 minutes
Cooking time: 18 minutes
Resting time: 5 minutes
Yield: 4 servings
Use wild-caught salmon fillets in this recipe adapted from The Inflammation-Free Diet Plan, by Monica Reinagel and Julius Torelli, who say that "farm-raised salmon is very high in inflammatory compounds." You could also make the compote on its own to accompany another dish.
4 bell peppers, a mix of colors, roasted, cut into thin strips (*see note)
2 medium red onions, thinly sliced
3 cloves garlic, minced
2 Tbsp fresh thyme or 1 tsp dried
4 salmon fillets, 5 ounces each
1/2 cup dry white wine
Juice of 1 medium lemon
1/2 tsp freshly ground pepper
Heat the oven to 450 degrees. Spread the roasted peppers, onions, garlic and thyme on the bottom of a lightly buttered 13-by-9-inch baking dish. Place salmon fillets on top; add wine, lemon juice and pepper. Cover with foil. Bake until fish is just cooked through, about 18-20 minutes. Allow to rest 5 minutes before serving.
*Note: To roast peppers, place them on a foil-covered broiler pan under the broiler. Cook, turning as needed, until blackened on all sides. Or blacken them on the grill. Place the cooked peppers in a bowl; cover with plastic wrap until cool. Remove skin, stem and seeds.
Nutrition information per serving: 301 calories, 32 percent of calories from fat, 11 g fat, 2 g saturated fat, 90 mg cholesterol, 15 g carbohydrates, 34 g protein, 76 mg sodium, 4 g fiber