per serving: 363 calories; 26 grams protein; 28 grams total fat; 1 gram fiber; 12 grams saturated fat; 3 grams carbohydrates; 112 mgs cholesterol; 578 mgs sodium; 10 WW points plus

Quick Lower Calorie

Crispy Salmon With Lemon Brown Butter Sauce


2 whole lemons

4 salmon steaks

coarse salt and freshly ground pepper, to taste

2 tablespoons soy sauce (low sodium)

2 tablespoons olive oil

1/2 cup unsalted butter

1 teaspoon dried thyme

1/8 teaspoon black pepper


Heat oven to 450 degrees.
Using a citrus zester or vegetable peeler, remove zest from lemons in long thin strips and place in cold water for garnish. Cut off white pith from lemons and set lemon segments aside.
Season flesh of salmon with salt and pepper and soy sauce. Heat oil in a large, OVENPROOF skillet, preferably nonstick, over high heat. When oil is rippling but not smoking, add salmon. Cook 2 minutes, gently shaking pan once or twice to make sure salmon doesn't stick.
Transfer skillet to oven and roast 5 minutes (the fish will be cooked to medium-rare or medium doneness). Remove skillet from oven. Transfer salmon to serving plates.
Using an oven mitt to hold skillet handle, add butter to skillet and melt over medium heat on stovetop. Cook until butter turns a light golden brown and smells nutty.
Remove from heat and add lemon segments, thyme, and pepper. Return pan to low heat for about a minute, to warm lemon. Spoon sauce around each salmon steak and garnish with lemon zest strips.

Steamed Broccoli and Baby Carrots


1 medium bunch broccoli

1 cup baby carrots

1 tablespoon butter softened

coarse salt and freshly ground pepper, to taste


Break broccoli into florets. Trim and discard large stems and trim smaller stems into thin slices.
Place 2-3 inches of water and a steamer basket in a large saucepan; bring to a boil. Add carrots and broccoli and steam over medium heat until crisp-tender, about 7 minutes. Place vegetables in a serving bowl and top with butter and salt and pepper. Toss gently to coat and serve.