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A fresh, filling and ultra healthy meal for less than 450 calories.  Omega oil packed fish protein, covered with rich barbecue sauce and grilled with seasoned vegetables.

My trip to Iowa has been great, but cold yesterday!  Ashamed to admit, the sixty degree Midwest fall weather is too cold for my Southern California, transplanted body.  After two, one hour delays on both runways I made it, but my luggage didn’t transition as quickly.  Yesterday, the airport was faithful in delivering my desperately desired pink toothbrush.  Luxuries.

My nephew is turning the big three this weekend and my sister and I have spectacular party plans.  So, be on the lookout for upcoming birthday party posts!

BBQ SALMON with BLACK BEAN VEGETABLE MEDLEY

serves 4

Salmon:

  • 16 oz SALMON (preferably wild, or wild caught)
  • 1/2 cup HONEY BARBECUE SAUCE (good bottled variety, or my Honey Orange Sauce – recipe below)
  • 1/2 tsp PAPRIKA, GROUND
  • 1/4 tsp GARLIC POWDER
  • SEA SALT AND PEPPER TO TASTE
  • 2 tsp OLIVE or CANOLA OIL

Vegetable Medley:

  • 2 tsp OLIVE or CANOLA OIL
  • 1 large GREEN BELL PEPPER, chopped
  • 1 small ONION, chopped
  • 15 oz BLACK BEANS, rinsed & drained
  • 1 1/2 cup CORN, FRESH or FROZEN, thawed
  • 2 cloves GARLIC, minced
  • 12 CHERRY TOMATOES, halved
  • 1/2 LIME, JUICED
  • 1/4 tsp CHILI POWDER
  • 1/2 tsp CUMIN, GROUND
  • 1/4 cup FRESH CILANTRO, chopped
  • SEA SALT & PEPPER TO TASTE

1. Heat a grill pan over medium-high heat. Season salmon filet with salt, pepper, garlic powder and paprika. Rub into flesh gently with hands. Completely cover seasoned salmon with 1/4 cup barbecue sauce. Spray or drizzle grill or skillet pan with 2 tsp oil, place salmon flesh side down. Cook for about 3-4 minutes, flip, and cover flesh with remaining 1/4 cup barbecue sauce.  Continue cooking for another 3-4 more minutes, or until opaque in color.

2. Place 2 tsp oil in a large skillet over medium high heat. Add onion, green pepper, corn, garlic, salt and pepper. Sauté for 5-7 minutes until vegetables are tender crisp. Remove from heat and add lime juice, cumin, chili powder, halved tomatoes and additional salt and pepper if needed.

3. To serve, place salmon in the center of a platter and pile vegetables around and extra side of barbecue sauce to drizzle. Sprinkle fresh chopped cilantro over top, if desired. Serving size: 4 oz salmon with 1/4 of the vegetables.

NUTRITION INFO PER SERVING: 430 calories, 14g fat, 2g sat fat, 60mg cholesterol, 48g carb, 10g fiber, 17g sugar, 31g protein

Orange Honey BBQ Sauce

makes about 2 3/4 cup

  • JUICE FROM 1 ORANGE, (1 tsp zest
  • 1/4 cup HONEY, PURE or RAW
  • 1 tbsp LOW SODIUM SOY SAUCE
  • 2 cups BBQ SAUCE, good quality bottled
  • 2 tsp MUSTARD, DIJON
  • 1/4 tsp ALLSPICE, GROUND
  • SALT & PEPPER TO TASTE

1. Whisk all ingredients together and store covered in refrigerator for 1-2 weeks.

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