Cajun Salmon over Polenta
| Prep Time: | 5 minutes |
| Cook Time: | 20 minutes |
| Serves: | 2 |
| Serving Size: | (1 salmon fillet & 2/3cup polenta): 480 calories, 25g fat(7g saturated), 29g carbs, 34g protein, 3g fiber, 900mg sodium |
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet), as long as the parmesan cheese is cooked after being added. Lactose free varieties for milk & cheese can be used for those on a dairy restriction.
Ingredients:
|
2 5-ounce salmon fillets |
¼ cup nonfat milk |
| 2 Tbsp Cajun seasoning (see below) | 1 ¼ tsp salt |
| 1 Tbsp butter | ½ cup med-grind or stone-ground cornmeal |
| 1 Tbsp canola oil | 2 Tbsps grated Parmesan cheese |
Cooking Instructions:
| 1. |
Preheat oven to 400'F |
| 2. | Coat the salmon with Cajun seasoning; set aside. |
| 3. | Heat a medium-size oven proof skillet over medium-high heat for 2-3 minutes. Add the butter and the oil. Let the butter melt until foam subsides. Sear the salmon, skin side up, about 3-4 minutes. Turn salmon over. Transfer the skillet to the oven. Bake, uncovered, about 6-8 minutes, or until the salmon is moist and slightly pink in the center. |
| 4. | In a medium-size saucepan, heat 1 ½ cups water, the milk, and salt to boiling. Gradually whisk in the cornmeal, a little at a time, whisking constantly. Reduce heat and simmer, stirring occasionally, about 5 minutes or until thickened. Remove from heat. Stir in the cheese. Serve the salmon over the polenta. |
| 5. | Cajun Seasoning: Mix together 1 Tbsp paprika, 1 Tbsp salt, 1 Tbsp garlic powder, 2 tsp black pepper, 1 Tbsp onion powder, 1 Tbsp cayenne pepper, 2 Tbsp dried oregano, 1 Tbsp dried thyme. **Can be altered in any way: If less spicy is desired, use less or no cayenne pepper; Less salt; or omit any seasoning not desired! |
| 6. |
Time Savers:
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Recipe from: The American Dietetic Association: Cooking Healthy Across America, 2005
Trial Administration