PAN "FRIED" OLD BAY SALMON
Can't find Old Bay Rub? Try this recipe using Old Bay Seasoning (the 30% less sodium variety, if possible) instead of the rub, which has less salt, and a hint of sugar. Just be aware that using Old Bay Seasoning-even the less-sodium variety-will increase the sodium in this dish. When you're selecting your salmon, always try to buy the thickest fillets possible (fillets closer to the head of the fish, not the tail). The tail is constantly whipping around, "working out," so the meat there tends to be less tender. I try to use wild salmon as much as possible because it's more natural and because it's lower in fat and calories. But that's often cost-prohibitive, since it's a lot more rare. It's also tougher to find in some parts of the country. Either wild-caught or farm-raised salmon is fine for this recipe, but using farm-raised adds 1.5 grams of fat and 12 calories per ounce.
Yield makes 2 servings
Number Of Ingredients 4
Steps:
- Place a small nonstick skillet over medium-high heat. Rub the seasoning evenly over all sides of each fillet. When the pan is hot, lightly mist it with spray and add the salmon fillets. Cook 1 to 2 minutes per side, or until the outsides are just lightly browned. Then turn the heat to medium and continue cooking until pale pink throughout, 2 to 3 minutes per side. Serve immediately with lemon wedges for squeezing, if desired.
- Each (1 fillet) serving has:
- Calories: 167
- Protein: 23g
- Trace Carbohydrates
- Fat: 7g
- Saturated Fat: 1g
- Cholesterol: 62mg
- Fiber: 0g
- Sodium: 260mg
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