Recipe: Broiled Salmon Over Corn and Bell Peppers (using basil, mint and red onion)

BROILED SALMON OVER
GARDEN-FRESH CORN AND BELL PEPPERS

"Celebrate summer with a dish that marries seasonal local corn, bell peppers, and garden-grown basil and mint with the rich taste of salmon. Serve this dish with brown rice, whole-wheat couscous, or quinoa, and dinner is ready!"



PREP TIME: 10 minutes
COOKING TIME: 15 minutes

Cooking spray
4 salmon fillets (about 4 ounces each), about 1-inch thick, rinsed and patted dry
1 tablespoon chopped fresh basil and 3 tablespoons chopped fresh basil, divided use
1 teaspoon chopped fresh mint and 1 teaspoon chopped fresh mint, divided use
1/8 teaspoon salt and 1/8 teaspoon salt, divided use
1/5 teaspoon ground black pepper and 1/8 teaspoon pepper, divided use
2 teaspoons olive oil
1/2 cup coarsely chopped red onion
3/4 cup chopped bell peppers
2 cups corn kernels, cut from 3 or 4 medium ears of corn, husks and silk discarded

Preheat the broiler. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.

Put the fish on the baking sheet. Sprinkle 1 tablespoon basil. 1 teaspoon mint. 1/8 teaspoon salt. and 1/8 teaspoon pepper over the top of the fish. Lightly spray with cooking spray.

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring frequently. Stir ir the bell peppers. Cook for 1 minute, stirring frequently. Stir in the corn. Cook for 5 to 6 minutes, or until the onion is soft and the vegetables are tender-crisp, stirring occasionally. Remove from the heat.

Stir in the remaining 3 tablespoons basil, 1 teaspoon mint, 1/8 teaspoon salt, and 1/8 teaspoon pepper.

Meanwhile, broil the fish about 4- to 6-inches from the heat for 5 to 8 minutes, or until the desired doneness.

Transfer the onion mixture to plates. Top with the fish.

COOK'S TIP:
Look for packages of sweet baby bell peppers in red, orange, and yellow so you'll have an assortment of colors for this recipe.

Makes 4 servings
3 ounces fish and 1/2 cup corn mixture per serving

PER SERVING: Calories 245, Total Fat 8.5,
Saturated Fat 1.5 g, Trans Fat 0.0 g,
Polyunsaturated Fat 1.5 g, Monounsaturated Fat 3.5 g,
Cholesterol 53 mg, Sodium 245 mg, Carbohydrates 17 g,
Fiber 2 g, Sugars 6 g, Protein 27 g

DIETARY EXCHANGES: 1 starch, 3 lean meat

Used by permission to Recipelink.com from Clarkson Potter
Adapted from source: Go Fresh by The American Heart Association