Dietitian’s tip:
Salmon also works well on the grill or in oven. Be sure to leave enough time for the marinade to season the fish. Serve on couscous with steamed green beans on the side for a delicious meal.
Number of servings
Serves 2
DASH dietHeart-healthyWeight managementLow-fiberHealthy-carbDiabetes meal plan
Ingredients
1/2 cup pineapple juice with no added sugar
2 garlic cloves, minced
1 teaspoon low-sodium soy sauce
1/4 teaspoon ground ginger
2 salmon fillets, each 4 ounces
1/4 teaspoon sesame oil, divided
Freshly ground black pepper, to taste
1 cup diced fresh fruit, such as pineapple, mango and papaya, divided
Directions
To make the marinade:
In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.
Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top.
Put in the refrigerator and marinate for 1 hour. Turn the salmon a few times in the marinade.
To cook the salmon:
Heat the oven to 375 F.
Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil.
Drizzle each with 1/8 teaspoon sesame oil.
Sprinkle with pepper and top each with 1/2 cup diced fruit.
Wrap the foil around the salmon, folding the edges to seal.
Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side.
Transfer the salmon to warmed individual plates and serve immediately.
Nutritional analysis per serving
Serving size: 1 fillet
Calories 301Total fat 16 gSaturated fat 3.5 gTrans fat TraceMonounsaturated fat 3.5 gCholesterol 62 mgSodium 179 mgTotal carbohydrate 15 gDietary fiber 1.5 gAdded sugars 0 gProtein 24 gTotal sugars 11 gPolyunsaturated fat 4.5 gPotassium 587 mgCalcium 34 mgMagnesium 52 mgVitamin D 500 IUIron 1 mg
>>> Read full article>>>
Copyright for syndicated content belongs to the linked Source : Mayo Clinic – http://www.mayoclinic.org/healthy-lifestyle/recipes/baked-salmon-with-southeast-asian-marinade/rcp-20049736