Mediterranean-style grilled salmon

INGREDIENTS

• 4 tablespoons chopped fresh basil
• 1 tablespoon chopped fresh parsley
• 1 tablespoon minced garlic
• 2 tablespoons lemon juice
• 4 salmon fillets, each 5 ounces
• Cracked black pepper, to taste
• 4 green olives, chopped
• 4 thin slices lemon

DIRECTIONS

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with
cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic
and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife and an instant-read thermometer inserted into the thickest part of the fish reads 145 F (about 4 minutes longer). Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices.

NUTRITIONAL ANALYSIS PER SERVING

• Serving size :1 fillet
• Total carbohydrate 2 g
• Dietary fiber trace
• Sodium 105 mg
• Saturated fat 1.5 g
• Total fat 9 g
• Cholesterol 78 mg
• Protein 28 g
• Monounsaturated fat 3 g
• Calories 183

Hummus

INGREDIENTS

• 2 cans (16 ounces each) reduced-sodium garbanzos, rinsed and drained except for 1/4 cup liquid
• 1 tablespoon extra-virgin olive oil
• 1/4 cup lemon juice
• 2 garlic cloves, minced
• 1/4 teaspoon cracked black pepper
• 1/4 teaspoon paprika
• 3 tablespoons tahini (sesame paste)*
• 2 tablespoons chopped Italian flat-leaf parsley
• *Note: If you need to follow a gluten-free diet, check the label to make sure the brand of tahini is gluten-free.

DIRECTIONS

In a blender or food processor, add the garbanzos. Process to puree. Combine the olive oil, lemon juice, garlic, pepper, paprika, tahini and parsley. Blend well. Add the reserved liquid, 1 tablespoon at a time until the mixture has the consistency of a thick spread. Serve immediately or cover and refrigerate until ready to serve.

NUTRITIONAL ANALYSIS PER SERVING

• Serving size :1/4 cup
• Cholesterol 0 mg
• Calories 79
• Sodium 182 mg
• Total fat 3 g
• Total carbohydrate 10 g
• Saturated fat <1 g
• Dietary fiber 2.5 g
• Trans fat 0 g
• Sugars 0 g
• Monounsaturated fat 1 g
• Protein 3 g

Credit: Mayo Clinic Staff