Roasted Salmon & Asparagus with Creamy Herb Sauce

In my current Operation 25.5 quest to loose weight, my biggest weakness is watching my calories.

I struggle with this, I fight it, I ignore it … all to my detriment (e.g. the scale not moving). So, as I endeavor to eat and cook better, I am developing lower calorie, more balanced recipes.

First, yes, yes, I realize we have had a lot of fish recipes here recently, but fish is just great for summer eating and I love it.  So, here is goes, a new take on and old recipe (for me anyways) … and, what’s even better? It is just under 400 calories per serving and takes about 15 minutes to make.

Roasted Salmon & Asparagus with Creamy Herb Sauce (Makes 2 servings)

One 12 oz salmon piece cut in two filets

1 package asparagus (about 1 1/2 lb, or 20 spears per person)

1 T of Extra Virgin Olive Oil

1/2 cup low fat Greek yogurt

4 T fat free milk

1/2 cup fresh cut herbs of your choice (I chose Cilantro)

Salt and Pepper to Taste

First, cut your salmon into two to three pieces (4-6 oz per person). Then rinse off your asparagus in the sink, and clean them by breaking off the bottoms at their natural snapping points with the best kitchen utensils there are — your hands.

Second, preheat the oven to 400 F and line a baking sheet with foil. Spread 1 t of the EVOO on the foil with your fingers (or a pastry brush if you must) and place your salmon on one side of the pan, asparagus on the other.

Sprinkle the remaining EVOO over the salmon and asparagus.  Then season with salt and pepper to taste.  Rub the oil, S & P into the salmon, and toss the asparagus.

Place the pan in the oven for 10-12 minutes until the salmon is cooked through to your taste (I go for medium) and the asparagus is starting to crisp on the edges.

Third, take the herbs, yogurt, milk and more salt and pepper to taste and blend them up using an immersion blender, food processor or blender.  Sit aside while salmon is cooking.

Fourth, plate.

Fifth, enjoy and realize that good food does not have to be bad for you.

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Roasted Salmon & Asparagus with Creamy Herb Sauce

Ingredients:

One 12 oz salmon piece cut in two filets
1 package asparagus (about 1 1/2 lb, or 20 spears per person)
1 T of Extra Virgin Olive Oil
1/2 cup low fat Greek yogurt
4 T fat free milk
1/2 cup fresh cut herbs of your choice (I chose Cilantro)
Salt and Pepper to Taste

Directions:

First, cut your salmon into two to three pieces (4-6 oz per person). Then rinse off your asparagus in the sink, and clean them by breaking off the bottoms at their natural snapping points with the best kitchen utensils there are -- your hands.

Second, preheat the oven to 400 F and line a baking sheet with foil. Spread 1 t of the EVOO on the foil with your fingers (or a pastry brush if you must) and place your salmon on one side of the pan, asparagus on the other.

Sprinkle the remaining EVOO over the salmon and asparagus. Then season with salt and pepper to taste. Rub the oil, S & P into the salmon, and toss the asparagus.

Place the pan in the oven for 10-12 minutes until the salmon is cooked through to your taste (I go for medium) and the asparagus is starting to crisp on the edges.

Third, take the herbs, yogurt, milk and more salt and pepper to taste and blend them up using an immersion blender, food processor or blender. Sit aside while salmon is cooking.

Fourth, plate.

Fifth, enjoy and realize that good food does not have to be bad for you.

Approximate Calories Per Serving: 370
6 oz Salmon: 198 Calories
1 1/2 t EVOO: 60
S&P, and herbs: 1 calorie
1/4 cup low fat Greek yogurt: 80 calories
2 T skim milk: 11 calories
20 asparagus spears: 20 calories

Julia Montgomery Stewart

Nicknamed “Julia Child” at a young age, our own Julia is most at home in the kitchen. Lately, she has combined her culinary talents with a new hobby—fitness and healthy living. As a result, her recipes reflect an intriguing balance between eating well without sacrificing flavor. Outside the home, Julia is a consummate event planner, and spent the first ten years of her career as a publicist before expanding her portfolio of talents with the launch of Live Pretty in 2010. Balancing the busy demands of career and family, Julia lives with her husband and daughter in Orlando, Florida. In addition to her work in marketing, she serves a number of community organizations and initiatives in Central Florida.

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