Indonesian Salmon - 5g Carbs, 1g Fiber
Fresh From the Orient
Salmon, among the most delectable of all fish, is an excellent source
of healthful omega-3 fatty acids. This sweet and tangy Asian-inspired
marinade complements the rich flavor of the fish, keeping the salmon
moist while giving it an exotic flavor. Serve this dish alongside our
Asian Pilaf (**Recipe included) and some lightly steamed veggies for a
fabulous feast full of health benefits.
Indonesian Salmon
1/2 cup lite soy sauce, divided
1/4 cup fresh lemon juice
1 Tbsp dry mustard powder (or hot Asian mustard)
1/2 tsp Chinese 5-Spice powder
4 salmon fillets (5 oz each), skin removed and thinly sliced, or
salmon steaks
Nonstick cooking spray 1 Tbsp sesame seeds
2 small carrots, cut into julienne strips
1 leek (white part only), trimmed, rinsed and cut into julienne strips
1 cup water or fat-free, reduced sodium chicken or vegetable broth
1 tsp sesame oil
In a small bowl, combine 1/4 cup soy sauce, lemon juice, mustard
powder and the spice powder. Place the salmon in a shallow dish,
brushing both sides of the fish with the soy mixture. Cover the dish
with plastic and refrigerate for 1 hour.
Preheat the broiler. Spray a medium skillet with cooking spray and
heat it over medium heat. Add the sesame seeds. Sauté until the seeds
are golden, 1-2 minutes. Transfer the sesame seeds to a plate.
Spray the skillet again. Sauté the carrots and leek until they are
crisp, but tender, about 5 minutes. Add the water or broth, remaining
soy sauce and sesame oil. Simmer until most of the liquid evaporates,
about 10-15 minutes.
Meanwhile, place the salmon on a broiler pan. Broil, 4 inches from the
heat, until the fish is cooked through, about 5 minutes.
Spoon the leek mixture evenly onto 4 serving plates and arrange the
salmon filets on top. Sprinkle with sesame seeds. Serve immediately.
Makes 4 servings
Per serving:
221 Calories, 10g Total Fat (1g Saturated Fat), 5g Carbohydrates,
30g Protein, 1g Dietary Fiber, 584mg Sodium
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Asian Pilaf - 22g Carbs, 2g Fiber
Nonstick cooking spray
1 medium red bell pepper, seeded and coarsely chopped
1 garlic clove, minced
1 tsp fresh chopped, peeled ginger
1 cup brown rice
2 cups fat-free, reduced sodium chicken or vegetable broth
1 cup fresh snow peas, trimmed
1 cup thinly sliced carrots, steamed
1/4 cup chopped green onion
1/4 cup chopped fresh cilantro
1 Tbsp lite soy sauce
1/8 tsp crushed red pepper flakes
Spray medium saucepan with cooking spray. Heat pan over medium heat.
Add red pepper, garlic and ginger. Sautee 5 minutes. Stir in rice.
Sautee 3 more minutes. Add broth; bring to boil. Cover and simmer on
medium-low heat until rice is tender and liquid is absorbed, about 35
minutes. Stir in snow peas, carrots, green onion, cilantro, soy sauce
and red pepper Bakes. Cook 5 more minutes. Serve immediately.
Makes 8 servings
Per serving:
107 Calories, <1g Total Fat (<1g Saturated Fat), 22g Carbohydrates,
3g Protein, 2g Dietary Fiber, 228mg Sodium