Healthy Recipe of the Month
Thai-Style Salmon
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.
Ingredients:
- 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
Preparation:
- 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.
Yield:
4 servings
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
Recipes Source:
Cooking Light, April 2004
Resources:
Personal Health Manager and Work–Life Balance:
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