Healthy Recipe of the Month
A fresh, uncooked salad-style vegetable sauce tops the hot baked salmon. The contrast in temperatures and textures is extremely satisfying. There is also a wonderful contrast between the richness of the salmon and the herbal, citrusy flavors of the vegetable mixture. Serving suggestion: For a one-dish meal, toss the vegetables with a bowl of whole-wheat linguine and serve the pasta topped with the salmon.
- 1/4 cup fresh lime juice
- 4 teaspoons reduced-sodium soy sauce
- 1 tablespoon sugar
- 2 carrots, shredded
- 1 red bell pepper, cut into thin slivers
- 4 salmon fillets, skin on (5 ounces each)
- 1 teaspoon ground coriander
- 1/4 teaspoon salt
- 3 tablespoons chopped cilantro
- 2 tablespoons chopped fresh mint
- Preheat the oven to 450°F. In a medium bowl, whisk together 3 tablespoons of the lime juice, the soy sauce, and sugar. Add the carrots and bell pepper, and toss to combine. Refrigerate until serving time.
- Place the salmon fillets, skin-side down, on a baking sheet. Sprinkle the fish with the remaining 1 tablespoon lime juice, the coriander, and the salt. Roast for about 10 minutes, or until the fish just flakes when tested with a fork. Slip a spatula between the flesh and the skin and lift, leaving the skin behind.
- Stir the cilantro and mint into the carrot-pepper mixture and spoon over the hot salmon.
Nutritional Information (per serving)
- calories 217
- total fat 9g (saturated 1.5g
- cholesterol 68mg
- dietary fiber 2g
- carbohydrate 12g
- protein 23g
- sodium 330mg
- Good source of: beta carotene, niacin, omega-3 fatty acids, selenium, vitamin B12, vitamin C, vitamin D
Cooking Light, April 2004
Personal Health Manager and Work–Life Balance:
With a wide range of online tools and information, you can better manage every aspect of health and wellness for you and your family with programs for UT employees, retirees and their dependents. Start by taking the health risk assessment to better understand your current health condition, identify potential issue and reinforce what you’re doing right! Check out some of our resources and services:
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- Addressing relationship and family matters; and
- Earning Blue Points.
Visit the Personal Health Manager at Blue Access® for Members today, and stay with it to manage your stress.
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