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Blackened Salmon

08 Apr
Gunther Emathinger
New Orleans-style blackened fish is customarily coated Cajun seasonings and then cooked in a very hot cast iron skillet.

Ingredients

  • 2 8 oz salmon filets
  • 3 Tbs Cajun seasoning
  • 2 Tbs oil
  • 4 cups hot cooked short or long-grain rice
  • Vegetables8 oz haricot verts (thin French green beans) or regular green beans
  • 2 oz carrots, sliced julienne (thin strips)
  • 1 Tbs fresh basil finely chopped
  • 1 Tbs butter
  • salt and freshly ground pepper to taste
  • Mango salsa3/4 cup chopped, pitted & peeled mango
  • 1/4 cup chopped red bell pepper
  • 1/2 small jalapeño seeded, finely diced
  • 2 Tbs chopped cilantro
  • 2 Tbs fresh lime juice
  • 1 Tbs olive oil
  • salt and freshly ground pepper to taste

Directions

  • Preheat cast-iron pan to medium-high heat. Coat the top and bottom of the salmon filets with Cajun spice. Add the oil to the pan, then the salmon filets rounded side facing downward. Sear salmon filet for about 3 to 4 minutes. Turn filets over (the seasoning on the cooked side should be nice and dark to almost black in color) and cook for an additional 3 to 4 minutes to a medium to medium-well doneness.
  • Green Beans:Trim regular green beans if using fresh, place them in a large saucepan of boiling salted water and cook until crisp-tender (2 minutes for haricots verts or 3 to 4 minutes for regular green beans) and drain in a colander. (Can be prepared 1 day ahead. Cover and chill.) In a small sauté pan melt the butter, add carrots, green beans and basil. Sauté vegetables until hot, and season with salt and pepper to taste.
  • Mango Salsa:Mix all ingredients in a small bowl. Season with salt and pepper. (Can be made 1 day ahead. Cover and chill.)
  • Place the rice in the center of plate. Top with the sautéed vegetables, and then with the backened salmon filet. Place the mango salsa on top of the salmon filet and around the plate. Enjoy!
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 527
Calories from Fat 181 (34%)
(31%)Total Fat 20g
(23%)Cholesterol 68mg
(20%)Sodium 483mg
(19%)Potassium 677mg
Total Carbohydrate 54g
Sugars 7g
Sugar Alcohols 0g
(60%)Protein 30g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2011 Aisle7. All rights reserved. http://www.Aisle7.net

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Posted by on April 8, 2011 in Diet, Egg-Free, Fish, Food, Low-Calorie, Main Course

 

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