Can’t find Old Bay Rub? Try this recipe using Old Bay Seasoning (the 30% less sodium variety, if possible) instead of the rub, which has less salt, and a hint of sugar. Just be aware that using Old Bay Seasoning—even the less-sodium variety—will increase the sodium in this dish. When you’re selecting your salmon, always try to buy the thickest fillets possible (fillets closer to the head of the fish, not the tail). The tail is constantly whipping around, “working out,” so the meat there tends to be less tender. I try to use wild salmon as much as possible because it’s more natural and because it’s lower in fat and calories. But that’s often cost-prohibitive, since it’s a lot more rare. It’s also tougher to find in some parts of the country. Either wild-caught or farm-raised salmon is fine for this recipe, but using farm-raised adds 1.5 grams of fat and 12 calories per ounce.

　　

Ingredients

makes 2 servings

　　1 1/2 teaspoons Old Bay Rub

　　2 (4-ounce) boneless, skinless salmon fillets, (about 3 1/2 x 3 1/2 inches square and 3/4 inch thick)

　　Olive oil spray

　　Lemon wedges, optional

　　

Step 1

Place a small nonstick skillet over medium-high heat. Rub the seasoning evenly over all sides of each fillet. When the pan is hot, lightly mist it with spray and add the salmon fillets. Cook 1 to 2 minutes per side, or until the outsides are just lightly browned. Then turn the heat to medium and continue cooking until pale pink throughout, 2 to 3 minutes per side. Serve immediately with lemon wedges for squeezing, if desired.

　　

nutrition information

Step 2

Each (1 fillet) serving has:

　　

Step 3

Calories: 167

　　

Step 4

Protein: 23g

　　

Step 5

Trace Carbohydrates

　　

Step 6

Fat: 7g

　　

Step 7

Saturated Fat: 1g

　　

Step 8

Cholesterol: 62mg

　　

Step 9

Fiber: 0g

　　

Step 10

Sodium: 260mg

　　Reprinted with permission from I Can't Believe It's Not Fattening! by Devin Alexander. Copyright © 2010 Devin Alexander. Published by Clarkson Potter Publishers, a division of Random House, Inc. All rights reserved.Devin Alexander is the author of The Most Decadent Diet Ever, Fast Food Fix, and coauthor of The New York Times bestsellers The Biggest Loser Cookbook and The Biggest Loser Family Cookbook. She was a chef on NBC's The Biggest Loser and the host of Healthy Decadence on Discover Health and FitTV.