LIGHT STYLE : Salmon Says ‘No Salt’

Fish oils in salmon, bluefish, sable, albacore and trout contain Omega-3 fatty acids, which have been shown to lower blood cholesterol and inhibit the formation of blood clots that lead to heart attacks. In this grilled salmon dish, we rely on the natural oils present in salmon and use cooking oil sparingly. The flavors of fresh dill and lemon juice come through strongly, so there is no need for salt.

GRILLED SALMON

1 tablespoon olive oil

Juice of 1/2 lemon

6 (4-ounce) salmon steaks (about 1 1/2 pounds)

1 bunch dill

Dill Sauce

Combine olive oil and lemon juice in small bowl. Brush salmon steaks on both sides with oil mixture. Place 3 sprigs dill on each salmon steak. Place over hot grill. Grill 5 minutes on each side until fish flakes easily when tested with fork. Discard dill sprigs. Serve with Dill Sauce. Makes 6 servings.

Each serving (without sauce) contains about:

159 calories; 64 mg sodium; 54 mg cholesterol; 6 grams fat; trace carbohydrate; 21 grams protein; 0 fiber; 30% calories from fat.

Exchanges: 3 meat.

Dill Sauce complements many dishes, including baked potato, steamed or grilled vegetables, as well as grilled or poached salmon.

Dill Sauce

1/2 cup low-fat plain yogurt

1 tablespoon Dijon mustard

2 tablespoons minced fresh dill or 2 teaspoons dried

1 1/2 tablespoons lemon juice

1 tablespoon capers, optional

Combine yogurt, Dijon mustard, dill, lemon juice and capers in small bowl. Mix well. Chill at least 30 minutes to allow flavors to blend. Makes 1/2 cup.

Note : Capers are very high in salt, so use in moderation.

Each tablespoon Dill Sauce contains:

12 calories; 103 mg sodium; 1 mg cholesterol; trace fat; 2 gram carbohydrate; trace protein; 0 fiber; 22% calories from fat.

Exchanges: Negligible.