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Cajun Salmon with Tomato-Zucchini Medley (low-fat) ("Lean and Lively")

Recipe: Cajun Salmon with Tomato-Zucchini Medley (low-fat) ("Lean and Lively")


    A couple notes on the recipe: A news bulletin just came out to say that farm-raised salmon is not particularly good for you, especially for your cholesterol levels. All this time we thought it was the miracle fish. They are recommending wild sockeye salmon instead. The problem with that is availability and cost. Wild salmon will run you about $14 a pound depending on where you live so, for many, that's a major budget splurge. Keep an eye out for more research and, in the meantime, make up your own mind on that one.

    I am also recommending you use a Cajun rub on this salmon. If you don't want to buy a pre-made rub or don't have access to one, you can make your own. Just combine one-eighth teaspoon of each of these: Hungarian paprika, salt, garlic powder, onion powder, black pepper, cayenne pepper and curry powder. (If you are on a salt-restricted diet, skip the salt and you'll probably not even miss it.) Shake all of these dry spices in a jar and you're set for a few recipes of Cajun salmon.

Serves 2


    Cajun Salmon
    2 7-oz pieces of salmon filet (skin on one side)
    Cajun Spices (See "Introductory Remarks" above)
    Olive oil spray

    Tomato-Zucchini Medley
    5 medium tomatoes (ripe)
    1 12-inch long zucchini or two shorter ones, cut into quarter-inch coins
    1 tsp chopped garlic (jar garlic is fine)
    Olive oil spray
    Salt and pepper to taste


    For the Salmon:

    Heat your oven to 400 degrees. Get out an ovenproof pan. I use the old-fashioned cast iron one. Spray your pan bottom and heat it on Medium High. Dust the flesh side of your salmon with the Cajun rub. How much you put on is up to your taste. When the pan is heated, put your Cajun salmon in the pan flesh and spice side down. Cook the salmon for a minute or two just to brown the top of it. Turn over and cook one more minute. Then take the whole pan and put it in your oven. The salmon will now cook by roasting it. It will be moister this way. If you like your salmon Medium Rare, roasting will only take about 10 minutes. Cook longer if you want it all light pink in the middle instead of dark and light pink.

    While the salmon is roasting...

    Tomato-Zucchini Medley

    Dice 4 of the 5 tomatoes. Add to a saucepan after you have sprayed it with olive oil. Then add the garlic. Cook the tomatoes on Medium High until they cook down and some of the liquid starts to evaporate. This should take about 10 to 15 minutes.

    While this is happening, you are going to grill, sauté or broil your zucchini. Spray the grill pan or cookie sheet or sauté pan with oil. Place the zucchini coins in your pan and cook on Medium High until slightly browned. Spray the tops of the zucchini and turn them over so they get slightly browned on the other side. (If you only have one oven and want to broil the zucchini, turn the oven up to 500 degrees and leave your salmon on a lower shelf while the cookie sheet of zucchini is above it. The salmon won't be in direct heat so it will be okay. It will just roast a little faster.)

    Take the zucchini out and, if the salmon is done, take it out too; otherwise put the oven back to 400 degrees.

    When the tomatoes are cooked down, dice up the last of the tomatoes and add the slices to the saucepan. This gives more texture to the mixture. Add the zucchini just before you want to serve it and warm the tomatoes and zucchini just a tad.

Serving Suggestions:

    When you serve this dish, place the salmon on the plate and then spread the tomatoes and zucchini around it for color. (It also pretty much covers the plate this way so you won't notice that there's no starch on the side.)

    Eat slowly and deliberately, enjoying each bite and you'll be full before you know it.


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