recipes

Carbs 112 g Saturated fat 3 g Calcium 69 mg

Protein 21 g Cholesterol 0 mg Dietary fiber 8 g

Diabetic exchanges per serving: 1 vegetable, 7 bread/starch, 3½ fat.

FOUR-SPICE SALMON

Serves 4.

Note: From Mark Bittman.

• 4 (6-oz.) skinned salmon fillets

• Salt and black pepper

• 1 tbsp. coriander seeds or ground coriander

• 1/4 tsp. whole or ground cloves

• 1 1/2 tsp. cumin seed or ground cumin

• 1 tsp. freshly grated nutmeg

• 2 tbsp. peanut oil, grapeseed or other neutral oil

Directions

Season fillets on both sides with salt and pepper. If preferred, combine spices and grind them to a coarse powder in a coffee or spice grinder. Press some of the mixture onto the top of each fillet.

Heat a large nonstick skillet over medium-high heat for 2 or 3 minutes. Add the oil and, when it shimmers, place the fillets, coated side down, in the pan. Cook about 2 to 3 minutes, or until the spice mixture forms a nicely browned crust.

Turn the fillets and cook for another 2 to 3 minutes, or until the salmon just slightly resists when pierced with a thin-bladed knife.