Thursday, February 2, 2012

Lemon Butter Baked Salmon

Lemon Butter Baked Salmon Filet
1 4oz salmon filet (skin on)
1 lemon
1 T light Smart balance, or other light spreadable butter/margarine
garlic, minced (to taste)
salt free garlic/herb seasoning
pinch of crushed red pepper
canola spray

Preheat oven to 400

Spray a dish with canola spray, and lay salmon filet inside.  Spinkle on black pepper (and salt if you must).

In a small bowl, mix butter, garlic, garlic/herb seasoning, and crushed red pepper. Make into a spreadable paste. Spread over the salmon.

Slice the lemon so that you have 2-3 thin slices.  Cut the remainder into wedges and squeeze over the fish. Lay the slices on top.

Bake 15-20 minutes until fish is flakey.  Drizzle lemon butter sauce over fish.  Serve with a mess of roasted green beans (yes, I said 'mess')

Serves 1. 
WW: 5p+ (fish)

Laura's Roasted Green Beans

A big handful of fresh green beans, trimmed.
1-2 tsp of extra virgin olive oil (EVOO)
salt free garlic/herb seasoning
crushed red pepper
1-2 tsp parmesan cheese, grated.

Bring a few cups of water to boil in a sauce pan. Once water is boiling, add the green beans and parboil green beans for 5-10 minutes. This process varies to your individual tastes and how "crisp/crunchy" you like your green beans.  

Add the evoo to a sautee pan over medium heat.  Strain the green beans and add to the saute pan. Saute for 5-10 minutes until soft, but still green in color.

Add garlic/herb seasoning, crushed red pepper, and parmesan cheese. Heat through, and serve immediately.

Serves 1
WW: 1-2p+ (depending on the amount of EVOO)

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