Sunday, January 27, 2013

Eating Lean and Clean 2013 - Recipe # 3


 Honey Chipotle Salmon 

Servings : 4

Prep Time : 15

Cook time: 15 - 20 minutes

Just the right portion size; Salmon is high in protein and fiber.   Salmon's reputation as a healthy food is largely based on its unusual omega-3 fatty acid content. It is normal for 4 ounces of salmon to contain at least 2 grams of omega-3 fats - more than the average U.S. adult gets from all food over the course of several days. This omega-3 fat comes in two forms: EPA and DHA. However, salmon is also rich in other properties, such as vitamin D and selenium, each of which have their own powerful health benefits.



Ingredients

  • 4 – Salmon Fillets  (4 – 5 ounces each skinless)
  • Honey Chipotle Rub
    • 3 tablespoons Honey
    • 2 tablespoons Olive Oil
    • 1 teaspoon Sea Salt
    • 3 tablespoons Chipotle Powder
    • 1 tablespoon Garlic Powder
    • 1 tablespoon Onion Powder
    • 1 teaspoon Paprika
    • 2 tablespoons Italian Seasonings
    • Garnish – fresh scallions and lemon

Directions

  1. Preheat the oven to 450° F – line large baking sheet with aluminum foil (for easy clean-up), then spray non-stick cooking spray on lined baking sheet.  If you have a roasting rack, then place the rack on top of foil lined pan.
  1. In medium size bowl combine honey, olive oil, sea salt, chipotle powder, garlic and onion powder, paprika and Italian season.
  1. Place the salmon on a plate and spoon the mixture over fillets, spreading it to coat each piece of salmon evenly. Then place each fillet on baking sheet about an inch apart from each other.
  1. Bake salmon for about 15 – 20 minutes or until cooked through. 
Chipotle Powder
  1. Remove from oven and garnish with fresh scallions and serve with lemon slices.

Baking Pan with Roasting Rack




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