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Title: Sauteed Salmon W/ Zucchini Noodles &red Bell Pepper Couli
Categories: Fish Entree Salmon
Yield: 6 Servings
| Red Bell Pepper Coulis-- | ||
| 2 | ts | Olive oil |
| 3 | c | Coarsely chopped red bell |
| Pepper | ||
| 2 | tb | Minced shallots |
| 1 | tb | Minced jalapeno pepper |
| 2 | Garlic cloves -- minced | |
| 3/4 | c | Low-salt chicken broth |
| 2 | tb | Balsamic vinegar |
| 1/4 | ts | Salt |
| Salmon-- | ||
| 4 | md | Zucchini |
| 2 | tb | Fresh lime juice |
| 1 | ts | Minced shallots |
| 1/4 | ts | Salt |
| 1/8 | ts | Cracked pepper |
| 1 | Garlic clove -- minced | |
| 6 | 6-ounce salmon fillets | |
| 1/4 | c | All-purpose flour |
| 1 | tb | Butter -- divided |
| Chopped fresh parsley -- | ||
| Optional | ||
| Freshly ground pepper -- | ||
| Optional |
1. Prepare Red Bell Pepper Coulis; set aside. Slice zucchini lengthwise into 1/4 inch thick strips, stopping at the inside part of the zucchini containing the seeds; discard middle portions. Cut strips lengthwise into long thin "noodles"; set aside.
2. Combine lime juice and next 4 ingredients (lime juice through garlic) in a small bowl. Rub salmon with juice mixture. Dredge salmon in flour. Melt 2 teaspoons butter in a large nonstick skillet over medium-high heat. Add salmon; saute 4 minutes on each side or until fish flakes easily when tested with a fork. Remove salmon from skillet. Set aside; keep warm.
3. Spoon Red Bell Pepper Coulis onto 6 serving plates. Top with zucchini noodles and salmon. Garnish with chopped parsley and freshly ground pepper, if desired.
Yield: 6 servings (serving size: 5 ounces salmon, 3/4 cup zucchini, and 2 1/2 tablespoons coulis).
CALORIES 376 (45 % from fat); FAT 18.7 g (sat 4 g, mono 8.7 g, poly 3.6 g); PROTEIN 38.9 g; CARB 12.3 g; FIBER 1.8 g; CHOL 121 mg; IRON 2.5 mg; SODIUM 318 mg; CALCIUM 32 g.
Red Bell Pepper Coulis:
1. Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper, shallots, jalapeno pepper, and garlic; saute 2 minutes. Cover, reduce heat, and simmer 10 minutes or until tender. Add broth; simmer, uncovered, 15 minutes or until liquid almost evaporates.
2. Place pepper mixture in a blender and process until smooth. Strain puree through a sieve over a bowl; discard solids. Stir in vinegar and salt.
Yield: 1 cup (serving size: 2 1/2 tablespoons).
CALORIES 40 (45 % from fat); FAT 2 g (sat 0.3 g, mono 1.1 g, poly 0.3 g); PROTEIN 1.1 g; CARB 5.4 g; FIBER 1.3 g; CHOL 0 mg; IRON 1.2 mg; SODIUM 110 mg; CALCIUM 8 g.
Recipe By : Cooking Light Magazine, July 1997, page 88
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