We love salmon for its versatility—and its omega-3 contribution to our heart health. Plus with high selenium levels it’s a cancer fighter too. Note the rub relies on garlic powder, which is less likely to burn in the cooking process than fresh garlic. Cumin (the second most popular spice in the world—black pepper is first) has a distinctive and warm taste. Serves 4.
Try this with: Pear-Stuffed Sweet Potatoes
- 1 teaspoon paprika
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- ½ teaspoon ground cumin
- 1 tablespoon honey
- 4 4-ounce salmon filets
- Preheat broiler.
- Combine paprika, chili powder, garlic powder, and cumin. Stir in honey to form a smooth syrup.
- Using your fingers, spread syrup gently over the salmon. Place on a foil-covered oven-safe pan that you’ve sprayed with cooking spray. Broil for 5-7 minutes, depending on thickness, just until fish flakes easily off the fork.
Per serving: 213 calories, 24 gm protein, 6 gm carbohydrate, 10 gm fat, 2 gm sat fat, 5 gm mono fat, 70 mg cholesterol, 1 gm fiber, 61 mg sodium
THE SEASONED COOK Rich in Omega-3 fatty acids, cold water fish such as salmon prevent clotting in blood vessels and may help raise HDL cholesterol. Omega-3 fatty acids also help keep the heart beating in a healthy rhythm. The new guidelines recommend two to three meals of fatty fish each week.