Prep Time: 5 minutes
Cook Time: 20 minutes
Per Serving: 1 salmon fillet & ⅔ cup 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.
- Preheat oven to 400° F.
- Coat the salmon with Cajun seasoning; set aside.
- 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.
- 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.
- 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!
- Time Savers:
Instead of making your own polenta, buy polenta in a tube, slice and heat as directed on the package.
Sprinkle the desired amount of seasoning and bake in a 425° oven for 10-15 minutes, or until the fish flakes easily with a fork.
Recipe from: The American Dietetic Association: Cooking Healthy Across America, 2005