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Zone Diet - Pan-Fried Salmon with Swiss Chard
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Contributed
by:
Jan W.
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Ingredients:
Salmon
- 6 oz.
salmon - filet or steak - skin removed [4P]
- 1/3
tsp. extra virgin olive oil [1F]
-
Chinese Five Spice
- 1-1/4
cup Swiss chard or 1-1/3 cup spinach
Tomato Salad
- 1 cup
chopped raw tomato [1C]
- 1
tsp. chopped fresh basil leaves
- 1
tsp. extra virgin olive oil (vinegar if desired) [3F]
Dessert
- 2
Kiwi Fruit, cut in half lengthwise [2C]
- 4oz
red wine [1C]
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Directions:
-
Salt salmon to taste if desired. Heat non-stick frying
pan with 1/3 tsp. olive oil (medium high heat).
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Sprinkle salmon generously with Chinese Five Spice. Put
into pan and put a lid on it. Cook, turning halfway
through. Cook until fish is lightly browned on both
sides and flakes with a fork. Do Not Over Cook!
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Squeeze lemon juice or sprinkle vinegar over Swiss chard
or spinach.
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Combine Tomato Salad ingredients and toss. If wine is
not desired substitute fruit, melon or berries, or
another vegetable for this carbohydrate mini-block.
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