Bronzed Alaska Salmon in a Butter-Wine Sauce

Serves: 4
Prep Time: 5
Ingredients:

• 1/3 cup medium to coarse-grind cornmeal
• 1-1/2 to 2 teaspoons favorite spicy seasoning (Cajun, Mexican, Caribbean Jerk, Italian, curry blend, etc.)
• 1 teaspoon salt
• 4 skinless Alaska Salmon fillets (4 to 6 oz. each), fresh, thawed or frozen
• 1 Tablespoon olive, canola, peanut or grapeseed oil
• Nonstick cooking spray

Blend cornmeal, seasoning, and salt in zip-top plastic bag. Rinse Alaska Salmon fillets under cold water, then toss in cornmeal coating.

Heat oil in large nonstick skillet to medium-high heat; add fillets to pan. Cook until browned, about 3 minutes. Spray-coat tops of fillets. Turn salmon over gently and cook an additional 4 minutes. " Fresh/thawed fish: Check browned fillets for doneness. Cook just until fish is opaque throughout. " Frozen fish: Preheat oven to 425ºF. Transfer browned fillets to baking sheet and cook an additional 6 to 8 minutes. Cook just until fish is opaque throughout.

Nutrients per serving: 244 calories, 9g total fat, 2g saturated fat, 34% calories from fat, 105mg cholesterol, 30g protein, 9g carbohydrate, 1g fiber, 719mg sodium, 16mg calcium and 1g omega-3 fatty acids.