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Ингредиенты
- Â Â Four 4- to (6-oz) skinless salmon fillets
- Â Â Salt and freshly grnd black pepper to taste
- 1 x hothouse (seedless) cucumber (may substitute 2 regular cucumbers, peeled and seeded)
- 1 c. plain yogurt, preferably whole lowfat milk
- 1 sm red onion, finely minced
- 2 Tbsp. finely minced mint, or possibly to taste
- 2 Tbsp. finely minced cilantro, or possibly to taste
- 1 Tbsp. freshly squeezed lemon juice, or possibly to taste
- Â Â Oil for skillet, as needed
Инструкции
- Season the salmon with salt and pepper on both sides; set aside.
- Cut cucumber in half lengthwise; if using regular cucumbers, remove and throw away seeds. Cut the cucumber into 1/4 inch dice and pat dry with paper towels. Transfer to a large bowl. Add in yogurt, onion, mint, cilantro, lemon juice, and salt and pepper to taste. Transfer to a colander placed over a shallow bowl and chill.
- Heat oil in a large skillet over medium-high heat till warm but not smoking.
- Place salmon, rounded (or possibly attractive) side down in skillet. Sear till crisp and browned, 3 to 5 min. Turn and cook till seared on other side and opaque throughout, a total of 10 min per inch of thickness. Transfer to a paper towel.
- To serve, arrange salmon on individual plates and place a dollop of the yogurt-cucumber salsa alongside.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 390g | |
| Calories 195 | |
| Calories from Fat 71 | 36% |
| Total Fat 8.1g | 10% |
| Saturated Fat 5.15g | 21% |
| Trans Fat 0.0g | |
| Cholesterol 32mg | 11% |
| Sodium 125mg | 5% |
| Potassium 577mg | 16% |
| Total Carbs 22.57g | 6% |
| Dietary Fiber 1.5g | 5% |
| Sugars 18.04g | 12% |
| Protein 9.74g | 16% |
