Harissa Salmon
Photography: Photo: Randy Mayor; Styling: Leigh Ann Ross; 
Fish is a source of good-for-you omega-3 fatty acids, and brown rice is a smart alternative to white rice. You also could serve the fish over whole wheat couscous or pasta. Harissa is a spicy Tunisian condiment that also pairs well with chicken. Our homemade version, which you can prepare a day or two ahead and refrigerate, is a bit milder than the fiery canned harissa you'd find in Middle Eastern markets. Add more chile paste if you want to turn up the heat.
| Servings:4 servings (serving size: 1 fillet and 1 1/2 cups rice) | Prep Time:n/a | Cook Time:n/a |
Nutritional Info
Ingredients
- Harissa:
- 1/2 teaspoon caraway seeds
- Cooking spray
- 2 garlic cloves, minced
- 1/2 teaspoon ground coriander
- 1/2 cup bottled roasted red bell pepper, drained
- 1/2 teaspoon chile paste with garlic (such as sambal oelek)
-
Rice: - 1 1/2 cups uncooked instant brown rice
- 1/2 teaspoon ground cumin
- 1/2 teaspoon grated lemon rind
- 1/4 cup chopped fresh cilantro
- 1/4 teaspoon salt
-
Salmon: - 4 (6-ounce) salmon fillets
- Lemon slices (optional)
- fat:14.2 g
- calcium:29 mg
- poly fat:3.3 g
- cholesterol:87 mg
- saturated fat:3.1 g
- sodium:633 mg
- calories from fat:28 %
- calories:451
- fiber:2.2 g
- mono fat:5.7 g
- carbohydrate:37.8 g
- protein:40.4 g
- iron:1.6 mg
directions
To prepare harissa, place caraway seeds in a small skillet over medium heat. Cook 2 minutes or until fragrant, stirring frequently. Remove from pan. Coat pan with cooking spray. Add garlic; cook 2 minutes or until tender. Add coriander; cook 1 minute. Combine caraway seeds, garlic mixture, bell pepper, chile paste, and 1/4 teaspoon salt in a blender or mini food processor; process until smooth.
To prepare rice, cook rice, cumin, and rind, according to package directions, omitting salt and fat. Remove from heat; add cilantro and 1/4 teaspoon salt. Toss gently. Cover and keep warm.
Preheat oven to 400°.
To prepare salmon, heat a large ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle salmon with 1/4 teaspoon salt. Add salmon to pan; cook 2 minutes or until lightly browned. Turn fish over; spread harissa evenly over fish. Bake at 400° for 7 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with rice. Garnish with lemon slices, if desired.
