SPICE-CRUSTED SALMON WITH CITRUS SAUCE

SPICE-CRUSTED SALMON WITH CITRUS SAUCE image

Categories Fish

Number Of Ingredients 21

Sauce:
1 (6-ounce) carton plain fat-free yogurt
1/2 cup fat-free sour cream
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated orange rind
3 tablespoons fresh orange juice
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper
1/2 teaspoon grated lemon rind
1/2 teaspoon grated lime rind
1/4 teaspoon salt
Salmon:
2 tablespoons fennel seeds
1 tablespoon coriander seeds
1 tablespoon cumin seeds
1/4 cup panko (Japanese breadcrumbs)
2 1/2 teaspoons salt
1 teaspoon freshly ground black pepper
12 (6-ounce) salmon fillets (about 1 inch thick), skinned
Cooking spray
Fresh cilantro sprigs (optional)

Steps:

Preheat oven to 400°. To prepare sauce, spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Add sour cream and next 8 ingredients (sour cream through 1/4 teaspoon salt). Cover and chill. To prepare salmon, place fennel, coriander, and cumin in a spice or coffee grinder; process until finely ground. Combine spice mixture, breadcrumbs, 2 1/2 teaspoons salt, and black pepper in a shallow dish. Dredge skinned side of salmon in spice mixture. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add half of salmon, crust side down; cook 3 minutes or until golden brown. Transfer salmon, crust side up, to a baking sheet lined with aluminum foil. Repeat procedure with remaining salmon. Bake at 400° for 8 minutes or until fish flakes easily when tested with a fork. Serve with sauce. Garnish with cilantro sprigs, if desired. Yield: 12 servings (serving size: 1 fillet and 4 teaspoons sauce) NUTRITION PER SERVING CALORIES 308(40% from fat); FAT 13.7g (sat 3.2g,mono 5.9g,poly 3.2g); PROTEIN 38.1g; CHOLESTEROL 88mg; CALCIUM 86mg; SODIUM 643mg; FIBER 0.8g; IRON 1.3mg; CARBOHYDRATE 6.1g