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Ask a Foodie: Low-carb Salmon Ideas?

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Enjoy two low-carbohydrate ways to prepare salmon fillets.

Q. The doctor just put me on a strict low-carb diet, and he told me to eat more fish. Any ideas? I like salmon.

— William G.

A. It’s easy to cut carbohydrates down in many savory dishes without losing flavor (desserts are another matter).  One place to look for low-carb ideas is cookbooks that cater to diabetics. That’s where the two salmon recipes below originated. They are from the new “The Diabetes Seafood Cookbook” by Barbara Seelig-Brown (American Diabetes Association, $18.95). But beware: Not all of the recipes are low-carb, so read the nutritional analysis before cooking.

The two recipes were chosen from an entire chapter on salmon because they are made in two different ways. One is grilled, the other is poached. That way, you can vary your method and still keep your carb count low.

Grilled Salmon and Asparagus

2 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
1/4 cup fresh basil leaves, thinly sliced
Juice of 2 lemons
1 pound thick salmon fillet, skinless, cut into 4 portions
2 teaspoons salt-free lemon pepper seasoning
2 pounds thin asparagus, ends broken off and placed in a bowl of water

Place olive oil in a small sauté pan. Add garlic and heat until garlic becomes fragrant, about 2 mintues. Add basil and turn heat off. Whisk in lemon juice. Set aside.

Sprinkle salmon with lemon pepper seasoning. Set aside.

Preheat grill pan for a few minutes. Drain asparagus and place on grill pan. Cover and roast asparagus for 3 minutes, shaking occasionally. Remove cover. Brush salmon with lemon garlic bath. Place ont he grill pan. cook first side until a nice crust forms. Turn and cook second side. if you want your salmon well done, the lid can be placed on the grill pan.

Place asparagus on a serving plate. Top with salmon. Drizzle with lemon garlic bath. Additional lemon garlic bath can be stored for future use.

Makes 4 servings.

Approximate nutritional value per serving: 300 calories, 17 g fat, 75 mg cholesterol, 80 mg sodium, 9 g carbohydrate, 3 g dietary fiber, 3 g sugars, 29 g protein.

From “The Diabetes Seafood Cookbook” by Barbara Seelig-Brown

Lemony Poached Salmon with a Fennel, Onion and Olive Salad

1 pound salmon fillet, skin removed, cut into 4 portions
Juice of 1 lemon
Water to cover salmon

Salad:
1/2 cup thinly sliced fennel tops
1/2 medium red onion, thinly sliced
1/2 cup pitted olives
1/2 cup sliced cucumber
4 cups red leaf lettuce, washed, dried and torn into bite-sized pieces
1 lemon, sliced for garnish

Dressing:
Juice of 1 lemon
2 tablespoons extra-virgin olive oil
1/4 teaspoon fine sea salt
1/4 teaspoon black pepper
1 tablespoon capers

Prepare pan for poaching. Place salmon in pan. Add lemon juice and enough water to cover. Bring to a boil. Lower heat and simmer for 5-7 minutes or until it flakes with a fork.

Place fennel tops, onion, olives, cucumber and lettuce in a large bowl.

Whisk together lemon juice, oil, salt and pepper. Add capers. pour half of the dressing over the salad greens. Toss. Save the rest of the dressing to use with another salad.

Place salad on plate and top with salmon. Garnish with lemon slices.

Makes 4 servings.

Approximate nutritional value per serving: 230 calories, 12 g fat, 50 mg cholesterol, 310 mg sodium, 6 g carbohydrate, 2 g dietary fiber, 2 g sugar, 25 protein.

From “The Diabetes Seafood Cookbook” by Barbara Seelig-Brown

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