Salmon, Brussels, and a Salad = under 500 calories

Finally, I made a meal that filled me up!

This menu falls just under 500 calories and is delicious. 

Seasoned Salmon

Serves 2

                                            Calories per fillet= 284. 

-(2) 4-6 oz salmon fillets - my favorite is Icelandic Salmon from Whole Foods (yes, it makes all the difference in the world)

-Fresh lemon to squeeze on the salmon

-A healthy coat of hot and spicy rub or any rub you like

-1 Tbsp. olive oil (to use in the skillet for cooking the salmon)

--That's it. Cook it up. Typically salmon needs about 5 minutes a side. If it sticks to the pan it's not ready to be flipped. 

Dijon Brussel Sprouts (Serves 2)

Calories per serving= 127 calories

-1 lb. Brussel sprouts, cut in half
-3-4 Tbsp. Dijon mustard 
--Steam the Brussels for about 10 minutes. Then toss with salt, pepper, and Dijon mustard. Next place in a single layer on a baking sheet. Broil for 10 minutes or so.


Important Cooking note: Everyone's oven is different. Mine seems to take ages to broil but you want the Brussel sprouts to be browned. Check on them frequently and stir often. They taste better if you toss olive oil in with the mustard but for the sake of lower calories I omit most of the time. Just 1 Tbsp. of Extra Virgin Olive Oil runs you at 120 calories. When you're going for 600 and under for dinner this can really add up. 

The Masur Salad

(light, easy, and uber healthy)

Serves 2

Calories per serving=  82.5 calories

-1 head of butter lettuce, washed and torn

-4 radishes, sliced

-2 carrots, cut into small pieces

-1 garlic clove, peeled

-1/2 fresh lemon juice

-1/2 Tbsp. extra virgin olive oil

-1 tsp. kosher salt (must be kosher)
-Black Pepper

For the dressing:

--In a pestle and mortar, grind the whole garlic clove and kosher salt until it forms a paste (If you don't have a pestle and mortar you can use the end of a wooden spoon). Once paste has formed squeeze in lemon juice, oil, and a healthy amount of black pepper. Whisk until combined. 

--Drizzle salad dressing around the bottom of your salad bowl. Add lettuce, radishes, and carrots and stir to fully incorporate. Leave salad for a few minutes so dressing can set in. The dressing is garlicky so if you don't love garlic you probably won't like this dressing. 

Wine Pairings are a must! 

                                                         

If you are looking for a red wine to pair well with this dish, head out and grab a bottle of Pinot Noir. With savory cranberry, ripe cherries, vanilla and cedar a Pinot Noir would the perfect complement. One of my favorites with Herb Rubbed Salmon is the Leese-Fitch Pinot Noir from California. Look for year 2009, it is a great year for a not too dry, light-medium bodied, middle of the road in acidity wine. Sure to be a crowd pleaser.  

If red wine just isn’t your thing or you’d like to throw some variety on the table a good white wine to choose would be an un-oaked Chardonnay.  Shining with rich fruit, flowers, honey, lemon and spice, this white is the perfect fit. I found a great one that I just can’t get away from out of the Loire Valley in France. I enjoy the Dom Philippe Sevier Chardonnay.  It's a light-medium bodied,  dry, un-oaked Chardonnay with medium acidity. 2009 is delicious!