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It's the third meatless Friday in Lent and spice-rubbed salmon is on the menu

Nutritious salmon is a good choice for meat-free Lenten Fridays
Nutritious salmon is a good choice for meat-free Lenten Fridays
Photo by Justin Sullivan/Getty Images

The challenge of creating nutritious, meatless meals on Friday is not as difficult as it was back in the days before Vatican II when the Catholic Church required abstinence from meat every Friday throughout the liturgical year.

These days, Catholics are only required to abstain on Fridays during Lent. However, many people already eat little or no meat for health reasons, which makes eating meatless meals on Friday less of the Lenten sacrifice it is intended to be, and more of a chance to think creatively in the kitchen.

This Friday is the third meatless Friday in Lent, and spice-rubbed salmon is on the menu.
This recipe takes minutes to prepare and about 20 minutes baking time in the oven. Serves 4.


2 lbs. salmon steaks, wild, Atlantic or another type

For the rub:
(amounts of ingredients can be changed, depending on personal preference)

1 Tablespoon kosher salt
2 Tablespoons brown sugar
2 cloves garlic, finely minced (1 Tablespoon garlic powder may be substituted)
1 Tablespoon paprika
1 Tablespoon lemon pepper
1 Tablespoon dried basil
1 Tablespoon dried tarragon


1. Mix rub ingredients together in a small bowl.

2. Place salmon steaks skin side down in a baking dish that has been sprayed with cooking spray.

3. Spoon rub mixture over salmon steaks, gently pressing mixture so that it adheres to salmon..

Bake in a 350 degree oven for 15-20 minutes, or until salmon flakes when separated with the tongs of a fork.

Serve with spinach and mashed potatoes.

Salmon is a good source of protein and heart-healthy omega-3 fatty acids. More information about the nutritious benefits of salmon can be found on the Tassel website. With a meal this nutritious and healthy, it’s easy to forego the meat.

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