Orange-Seared Salmon with Almonds

PREP AND COOK TIME: About 15 minutes

MAKES: 4 servings

NOTES: Steamed broccoli and whole-wheat couscous complete a delicious and nutritionally balanced dinner. (Never mind butter ― a drizzle of orange sauce is all the extra flavor the broccoli needs.) For dessert, try frozen yogurt with berries and honey.

¼ cup sliced almonds

4 pieces (6 oz. each) boned salmon fillet

1 ½ teaspoons grated orange peel

¾ cup orange juice

½ cup dry white wine

2 teaspoons chopped fresh thyme leaves

Salt

1. In a 12-inch nonstick frying pan over medium heat, stir almonds until lightly browned, 1 to 2 minutes. Pour from pan.

2. Rinse salmon fillets and pat dry. Set the frying pan over medium-high heat. When hot, add salmon, skin side up, and cook until well browned on the bottom, 3 to 5 minutes. Turn pieces and cook until opaque on the outside but still slightly translucent in center of thickest part (cut to test), 1 to 3 minutes, depending on thickness of fish, or until opaque but still moist-looking in center. Transfer salmon, skin side down, to plates or a serving platter; cover to keep warm.

3. Add orange peel, juice, and wine to pan. Boil until reduced to 1/2 cup, about 6 minutes. Stir in thyme.

4. Spoon orange sauce over salmon and sprinkle with toasted almonds. Add salt to taste.

Per serving: 369 cal., 54% (198 cal.) from fat; 35 g protein; 22 g fat (4 g sat.); 6.7 g carbo (0.4 g fiber); 103 mg sodium; 100 mg chol.