3 simple: Salmon dishes

TIP Salmon freezes well: wrap uncooked individual portions thoroughly in plastic wrap and store in freezer bags for up to about two months.

DILL-ROASTED SALMON

1 tablespoon lemon juice

2 tablespoons chopped fresh dill

1/2 teaspoon salt

1/8 teaspoon black pepper

4 (6-ounce) pieces salmon fillet

1. Preheat oven to 450 degrees. Coat a baking sheet with cooking spray.

2. Combine lemon juice, dill, salt and pepper in a small bowl. Brush evenly over the salmon.

3. Roast in the center of the oven until fish is barely translucent in the center, about 12 minutes, depending on the thickness of the fillets. Makes 4 servings.

Nutritional analysis for each serving: 277 calories, 39 g protein, 0 g carbohydrates, 0 g fiber, 12 g fat, 2 g saturated fat, 376 mg sodium

SALMON WITH TOMATOES AND OLIVES

1 tablespoon olive oil

1 cup chopped onion

2 cloves garlic, minced

1 (14.5-ounce) can diced tomatoes

1/3 cup chopped Kalamata olives

1/4 cup white wine

1/4 cup parsley, coarsely chopped

4 (6-ounce) pieces salmon fillet

1. Preheat oven to 450 degrees. Coat a baking pan with cooking spray.

2. Heat the oil in a large, nonstick skillet over medium high. Add the onion and garlic and cook, stirring occasionally, for 3minutes, until the onion is somewhat softened. Add the tomatoes, olives and white wine; cook, stirring, until the liquid is reduced and the mixture slightly thickened, about 5minutes. Remove from the heat and stir in the parsley.

3. Place the salmon in the baking pan and spoon the tomato mixture over it. Bake for 10 to 12 minutes, or until salmon is barely translucent. Makes 4 servings.

Nutritional analysis for each serving: 398 calories, 40 g protein, 11 g carbohydrates, 2 g fiber, 19 g fat, 2 g saturated fat, 535 mg sodium

AROMATIC SPICE-RUBBED SALMON

1 teaspoon brown sugar

1 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1/2 teaspoon dried thyme

1/4 teaspoon ground cayenne

1/2 teaspoon salt

1 tablespoon olive oil

4 (6-ounce) pieces salmon fillet

1. Combine the sugar, cumin, cinnamon, thyme, cayenne and salt in a small bowl. Rub gently onto both sides of the fish.

2. Heat the oil in a large, nonstick skillet over medium high. Add the salmon, flesh side facing down, and cook 6 minutes, or until salmon is deeply golden and readily lifts from the pan surface. Turn and cook until the salmon is barely translucent in the center, about 6 minutes longer. Makes 4 servings.

Nutritional analysis for each serving: 313 calories, 39 g protein, 2 g carbohydrates, 0 g fiber, 16 g fat, 2 g saturated fat, 377 mg sodium