Recipe: Broiled Salmon with Garlic Herb Butter

Salmon is an excellent source of protein and contains heart-healthy unsaturated fats like Omega-3’s. Broiling, like grilling, uses intense heat to quickly cook the fish in the oven. For extra richness and flavor, serve with Garlic Herb Butter (recipe follows).

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes two 4-ounce servings; each serving supplies 0 carb choice, 145 calories and 85 mg of sodium (or 255 calories and 90 mg of sodium if eaten with Garlic Herb Butter).

Essential Equipment

• baking sheet
• turner
• paper towel

Ingredients

• 2- 4 oz. salmon filets, fresh or frozen (thawed) 
• salt and pepper, to taste
• cooking spray

1.       Move the oven rack to the highest position and preheat the broiler to high.

2.       Spray a baking sheet with cooking spray.

3.       Remove excess moisture by blotting salmon with paper towel. Move to baking sheet.

4.       Spray top with non-stick cooking spray and season with salt and pepper.

5.       Broil until fish flakes, about 5-6 minutes. Serve with 1 Tbsp. of Garlic Herb Butter (recipe follows).

Alternative Baking Method: Bake at 375°F for 8-10 min. until fish flakes.

CONTAINS: FISH

Garlic Herb Butter

In traditional French cooking, compound butter is used to add flavor and richness to meat, fish or vegetables. Garlic herb butter combines aromatic herbs with the richness of butter. Make ahead and freeze and slice off only what is needed for the meal. Extra butter can be frozen for 4 months.  This recipe makes four 1-Tablespoon servings; each serving supplies 0 carb choices, 110 calories and 5 mg of sodium.

Essential Equipment

• cutting board
• knife
• small mixing bowl
• measuring spoons
• spatula

Ingredients

• 4 Tbsp. unsalted butter, softened
• 2 Tbsp. chopped fresh herbs (parsley, chives, thyme, rosemary or dill) 
• 1 tsp. garlic powder
• salt and pepper (optional)
• parchment paper, 12 x 12-inch square

1.       In a small bowl, blend softened butter, chopped herbs and garlic powder.

2.       Spread butter mixture in a row in the center of the parchment.

3.       Smooth out air bubbles by rolling the butter and parchment in a cylinder, leaving 3 inches on each end. Twist the ends closed.

4.       Freeze butter for 1 hour. Remove from paper and cut into 1-inch rounds.

5.       Place a round on the broiled salmon immediately after removing from the oven.

CONTAINS: MILK