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Recipe of the month

MAY 

 

Salmon with Toasted Israeli Couscous

Makes: 4 servings, about 4 ounces salmon & 2/3 cup couscous each

Active Time:30 minutes

Total Time:30 minutes

Ingredients 

  • 1 tablespoon extra-virgin olive oil
  • 1 cup Israeli couscous (high in fibre)
  • 1/2 cup finely chopped red bell pepper
  • 1/3 cup unsalted pistachios, coarsely chopped
  • 1 large shallot, chopped
  • 1/2 teaspoon salt, divided
  • 1 1/2 cups water
  • 1 tablespoon chopped fresh parsley, plus more for garnish
  • 1 tablespoon chopped fresh oregano, plus more for garnish
  • 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  • 1/4 teaspoon freshly ground pepper
  • 4 lemon wedges

Per serving: 413 calories; 13 g fat (2 g sat, 7 g mono);66 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 35 g protein; 3 g fiber; 368 mg sodium; 767 mg potassium.

Nutrition Bonus: Vitamin C (54% daily value), Vitamin A (25% dv), Potassium (22% dv), Magnesium (16% dv)

Carbohydrate Servings: 2 1/2

Exchanges: 2 starch, 1 vegetable, 4 lean meat, 2 fat

Method 

1.Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios, shallot and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano.

2.Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes.

3.Serve garnished with herbs, if desired, and lemon wedges.

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