Dinner Menu 3 continued...
2 teaspoons canola oil
2 teaspoons finely chopped fresh parsley
2 teaspoons finely chopped fresh chives
1 pound salmon filet
Salt and pepper to season the salmon (optional)
1. Preheat oven to broil. Line a baking dish that fits the salmon filet as closely as possible, with foil. Coat the foil with canola cooking spray.
2. Add orange juice, orange zest, lemon juice, honey, canola oil, parsley, and chives to a small bowl and whisk together well.
3. Pour the citrus sauce mixture into the prepared foil-lined dish. Season the flesh side of the filet with salt and pepper to taste if desired. Place salmon flesh side down in baking dish on top of citrus sauce. Broil about 6 inches from the heat, skin side up, for about 4 to 5 minutes (watch carefully).
4. Remove dish from broiler. Remove the crisp skin with a fork and discard. Flip the filet over, cover well with the citrus sauce in dish, and continue to broil until fish is cooked throughout (about 5 minutes more). Serve fish warm or cold.
Per serving: 283 Calories, 31 g protein, 11 g carbohydrate, 12 g fat, 1.7 g saturated fat, 5 g monounsaturated fat, 4.8 g polyunsaturated fat, 83 mg cholesterol, 0.2 g fiber, 67 mg sodium. Calories from fat: 38%. Omega-3 fatty acids: 3 grams; omega-6 fatty acids: 1.3 grams.