In 2006 I wrote about ten reasons I love the South Beach Diet, and one of them is the way you can go back on phase one whenever you've gained a few pounds and want to quickly get back to your target weight. I know readers think I eat nothing but salad, but actually every December I indulge a little, and then in January I get back to my regular low-glycemic way of eating by doing phase one for a few weeks. I know other people who also do this, so for the third year in a row, I'll be posting all phase one recipes during January. If anyone asked me what phase one foods I'd never get tired of, salmon would be near the top of the list, so I'm kicking off the phase one recipes with this easy recipe for salmon with Rosemary-Garlic Rub. This recipe is easy enough to make after a hard day at work, and so delicious that you won't feel like you're dieting.
Salmon filets are rubbed with a small amount of olive oil and about a tsp. of the rub and allowed to come to room temperature while the oven heats.
Then salmon is roasted at high heat for 9-10 minutes, or until the salmon feels slightly firm to the touch. That's it!
Roasted Salmon with Rosemary-Garlic Rub
(recipe for Rosemary-Garlic Rub and salmon recipe created by Kalyn. This rub is good on salmon, chicken, or pork, so make the full amount and store in a glass jar.)
Rosemary-Garlic Rub Ingredients:
4 T sea salt
2 T dried cracked rosemary (see note)
2 T granulated garlic (not garlic powder)
1 T coarse grind black pepper
1 T Spike Seasoning (optional, but recommended)
This rub can be made in a mortar and pestle or probably even a blender, but I used a mini food processor. If you don't have cracked rosemary, start by putting rosemary in small plastic food storage bag and pounding with meat mallet or heavy dish until rosemary is broken apart.
Blend salt and cracked rosemary in food processor one minute, or longer, until mixture is fairly ground but still has some texture to it. Add other ingredients and process about one minute more, until mixture is finely ground and well blended.
Roasted Salmon Ingredients:
1 piece salmon per person
2 tsp. olive oil for each piece of salmon
1-2 tsp. Rosemary-Garlic Rub for each piece of salmon
(Use about 1 tsp. of rub divided between both sides of the salmon unless it's quite a large piece of salmon.)
Put salmon on roasting pan or rack. Rub each side of salmon with about 1 tsp. olive oil. Using about 1 tsp. of rub per piece of salmon, sprinkle both sides of salmon with Rosemary-Garlic rub, rubbing with your fingers so the surface of the salmon is well coated with the rub. (I'm editing these instructions to clarify that I used 1 tsp. divided between both sides of the salmon piece, since a few commenters found this to be too salty. I do apologize if my original instructions were not as clear as they could have been!)
Let rubbed fish come to room temperature while you preheat oven to 450F/230C. Roast salmon (without turning) for 9-10 minutes, or until fish feels slightly firm but not hard to the touch. I prefer my salmon slightly undercooked rather than overcooked and cooked it just 9 minutes, but actual cooking time will depend on the thickness of the salmon. Serve hot.
South Beach Suggestions:
Salmon cooked like this is a perfect main dish for any phase of the South Beach Diet, or any other low-glycemic eating plan. The salmon in the photo was served with Mary's Perfect Salad. Another great phase one side dish would be Roasted Broccoli with Lemon and Pecorino-Romano Cheese.
More Phase One Salmon to Savor:
Foil-Baked Salmon with Basil Pesto and Tomatoes
Friday Night Grilled Salmon Two Ways
Roasted Salmon with Balsamic Sauce
Greek Salmon Cooked in a Grill Pan
Herb Encrusted Grilled Salmon
Grilled Salmon with Sun-Dried Tomato, Olive, and Caper Relish