Fresh Salmon on a Cold Night

As part of an unofficial 2014 resolution, I am trying to squeeze in at least one new recipe per month this year. So far, I’ve already gotten way ahead of this! Last week, for instance, I made stuffed peppers and I cooked a steak for the first time ever! Alex helped with the steak, but it was still great conquering that fear I’ve always had of preparing red meat. Anyway, the stuffed peppers were amazing. I attempted to follow a recipe via The Food Network, but as always, delineated from it about four ingredients in. You can find that recipe here. 

So after two successful new-to-me meals, I decided to tackle another meat that I’ve had trouble with: salmon. A few years ago, I purchased frozen salmon and cooked it in the oven. To say it was disgusting would be an understatement. It was fishy, soggy and just plain gross. So, while browsing this week’s Kroger specials on my phone, I came across a deal on fresh center-cut salmon. For $3.99 a piece, I just couldn’t resist giving salmon another try. Now don’t get me wrong, I love this fish. I order it in restaurants quite frequently, but again, preparing it myself has been a challenge. I hopped online to find a recipe to follow and found this gem


  • 1 1/4 pounds center-cut salmon fillets, cut into 4 portions
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1/4 cup reduced-fat sour cream
  • 2 tablespoons stone-ground mustard
  • 2 teaspoons lemon juice
  • Lemon wedges



  1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.
  2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
  3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.



Per serving: 198 calories; 8 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 2 g carbohydrates; 29 g protein; 0 g fiber; 375 mg sodium; 560 mg potassium.

Nutrition Bonus: Selenium (74% daily value), Potassium (26% dv), omega-3s.

Exchanges: 4 lean protein, 1 fat

I paired the salmon with a mix of quinoa, orzo pasta, diced red pepper and garbanzo beans, along with some brussels sprouts and roasted broccoli. Yum! Alex said it was a success, so I’m definitely adding this to the rotation. Tonight’s menu: Crockpot salsa chicken tacos with sweet potato fries. Hooray for a cold day and a slow cooker!