500 400-Calorie Recipes by Dick Logue

Author:Dick Logue
Language: eng
Format: epub
Publisher: Rockport Publishers
Published: 2011-03-24T16:00:00+00:00

Preheat oven to 425°F (220°C, or gas mark 7). Coat a large baking sheet with nonstick vegetable oil spray. Sprinkle black pepper on both sides of salmon fillets. Rub cumin (1/2 teaspoon per fillet) into flesh-side of salmon. Place salmon skin-side down on prepared baking sheet. Roast 10 minutes until fillets are fork-tender. Meanwhile, combine brown rice and 2 1/4 cups (535 ml) water in a microwave-safe bowl with a lid. Cover and microwave on high for 5 minutes. Let stand 5 minutes. Fluff with a fork. Place the asparagus in a microwave-safe dish with a lid. Cover and microwave on high for 3 minutes until crisp-tender. To make the relish, combine tomatoes, olives, and basil in a medium bowl. Toss to combine. Serve the salmon with the relish spooned over top and the rice and asparagus on the side.

4 SERVINGS

Each with: 360 Calories (36% from Fat, 30% from Protein, 34% from Carb); 27 g Protein; 15 g Total Fat; 3 g Unsaturated Fat; 6 g Monounsaturated Fat; 5 g Polyunsaturated Fat; 30 g Carb; 5 g Fiber; 1 g Sugar; 398 mg Phosphorus; 81 mg Calcium; 151 mg Sodium; 825 mg Potassium; 1095 IU Vitamin A; 17 mg ATE Vitamin E; 28 mg Vitamin C; 67 mg Cholesterol

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