Lemon juice and fresh dill flavor this quick and easy salmon dinner. The salmon is baked in the oven and the rice is microwaved.

No extra pots to wash!

Helpful Hints:

A quick way to chop dill and parsley is to wash and dry the herbs and then snip the leaves right off the stem with a scissors.

Countdown:

Preheat oven to 425°F.

Prepare and bake salmon.

Make rice while salmon bakes.

Shopping List:

To buy: 1 1/2-pounds salmon fillets, 2 lemons, 1 bunch fresh dill, 1 bunch fresh parsley, 3/4 pound asparagus and 1 can olive oil spray

Staples: olive oil, salt, black peppercorns

Lemon Dill Salmon

Recipe by Linda Gassenheimer

Olive oil spray

1 1/2-pounds salmon fillets

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 1/2-tablespoons lemon juice

2 tablespoons chopped fresh dill or 2 teaspoons dried dill

Preheat oven to 425°F. Line a baking sheet with foil and spray with olive oil spray.

Place salmon, skin side down, on the baking sheet. Spray salmon with olive oil spray. Place on middle rack in oven for 15 minutes or until salmon is just cooked through. When a knife is inserted into the fish, the flesh should be opaque, not translucent. (Do not overcook; the salmon will continue to cook in its own heat when salmon is out of the oven.) Remove from oven and sprinkle salmon with salt and pepper. Spoon lemon juice over the salmon and sprinkle with dill. Serve with the rice.

Yield 2 servings

Parsley Rice

Recipe by Linda Gassenheimer

Microwaveable brown rice (to make 1 1/2-cups cooked)

3/4 pound asparagus (about 2 cups sliced)

2 teaspoons olive oil

1/4 cup chopped parsley

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2-cups rice and reserve any remaining rice for another time. Trim 1 inch off the bottom of the asparagus and discard. Cut asparagus into 1-inch pieces. Place in a microwave-safe bowl and microwave on high for 3 minutes. Remove from the microwave and add the rice, oil, parsley, salt and pepper. Toss well.

Yield 2 servings.

Per Serving for meal:

Total Calories 520, Total Fat 19 g, Saturated Fat 2.9 g, Monounsaturated Fat 7.7 g, Sodium 670 mg, Cholesterol 95 mg, Total Carbohydrate 46 g, Fiber 6 g, Sugars 3 g, Protein 41 g, Potassium 1025 mg, Phosphorus 505 mg

Exchanges: 2 1/2 starch, 2 nonstarchy vegetable, 4 lean protein, 2 fat

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