March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
For a spicy salmon with a flavorful twist, try it with a blend of Indian spices. Grill or bake for a quick dish. If desired, marinate the salmon overnight in the refrigerator.
Vegetable oil cooking spray
1 pound skinless salmon (if using salmon with skin, choose a piece that is 1⅓ pounds)
1 tablespoon canola oil
2 cloves garlic, minced
1 teaspoon finely grated fresh ginger
½ teaspoon salt
¼ teaspoon turmeric
½ teaspoon ground cumin
½ teaspoon black pepper
½ teaspoon cayenne pepper, optional
½ teaspoon garam masala
1 tablespoon fresh lime juice
- Coat a baking dish with the cooking spray. Arrange salmon in the baking dish.
- Combine oil, garlic, ginger and spices, and rub into the salmon.
- Prick the salmon with a fork a few times. Cover and marinate for 20 minutes at room temperature or up to 24 hours in the refrigerator.
- Preheat oven to 400°F.
- Bake the salmon, uncovered, for 15 to 20 minutes. Or grill the salmon, wrapped in foil with a tent for venting, for 10 to 15 minutes. The salmon is done when it easily flakes with a fork.
- Sprinkle with the lime juice before serving.
Garam masala is a blend of several spices and is frequently used in Indian recipes. Buy it in markets or make your own! Dry-roast ¼ cup cumin seeds on low heat until dark brown and fragrant. Cool to room temperature. Mix with 3 tablespoons whole black peppercorns, 3 tablespoons whole cardamom pods, 1 teaspoon cloves, 2 teaspoons dry ginger powder and 2 cinnamon sticks. Grind spices in a spice grinder. Store in an airtight container.
Serving size: 3 ounces cooked
Calories: 170; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 60mg; Sodium: 200mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Protein: 23g.