Lemon Tarragon Seared Salmon with Kiwi Roma Tomato Salsa

This is a delicate way to prepare salmon, which allows the natural flavor of the salmon to peek through. Add a nonstarchy vegetable like fresh green beans or kale salad.

Marinating Time: 10 minutes

Nutrition Facts

Serving Size: 1⁄4 recipe

  • Calories 240
  • Carbohydrate 5 g
  • Protein 26 g
  • Fat 13.0 g
  • Saturated Fat 2.1 g
  • Sugars 3 g
  • Dietary Fiber 1 g
  • Cholesterol 80 mg
  • Sodium 95 mg
  • Potassium 470 mg

This Recipe Serves 4

Ingredients

1 teaspoon olive oil
Juice of 1 lemon
1/2 teaspoon lemon zest
1/2 teaspoon minced tarragon
1 teaspoon Dijon-style mustard
16 ounce salmon filet, cut into 4 pieces
2 teaspoons panko (Japanese) breadcrumbs

Kiwi Salsa
1 ripe kiwi, peeled and diced into 1⁄2-inch squares
1 ripe Roma tomato, diced into 1/2-inch squares
1 tablespoon red onion, minced
1 teaspoon jalapeño or serrano chili, minced
1 tablespoon flat leaf parsley, minced
Juice of 1/2 lime
1 teaspoon extra virgin olive oil

Instructions

  1. Combine oil, lemon juice, lemon zest, tarragon, and mustard in a small mixing bowl.
  2. Marinate salmon filets in marinade for 10 minutes. Remove from marinade and press lightly into Panko breadcrumbs.
  3. Heat a grill pan or gas grill over medium-high heat and place salmon into pan or heated char grill grate. Sear salmon for 3–4 minutes. Turn salmon and repeat process. Move salmon to a cooler part of the grill and continue to cook for 4–6 minutes until fully cooked through.
  4. Make Kiwi Salsa by combining all ingredients in a medium mixing bowl. Serve over salmon filets.

Choices/Exchanges: 1⁄2 Carbohydrate, 4 Lean Meat, 1 Fat

From Sizzle & Smoke by Steven Petusevsky

Find More Recipes

Healthy Seafood Recipes

See a full day of nutritious eating in our diabetes-friendly meal plan featuring recipes from The 4-Ingredient Diabetes Cookbook by Nancy Hughes.

Read More

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.