Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 311 | |
|---|---|---|
| Total Fat | 13.0 g | |
| Saturated Fat | 2.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.5 g | |
| Monounsaturated Fat | 4.5 g | |
| Cholesterol | 80 mg | |
| Sodium | 430 mg | |
| Total Carbohydrate | 9 g | |
| Dietary Fiber | 3 g | |
| Sugars | 4 g | |
| Added Sugars | 0 g | |
| Protein | 38 g | |
Dietary Exchanges
2 vegetable, 5 lean meat
Ingredients
Servings 4
-
2 tablespoons soy sauce (lowest sodium available) -
1 tablespoon water -
1 tablespoon dry sherry OR -
1 tablespoon balsamic vinegar -
1 tablespoon toasted sesame oil -
1 large garlic clove, minced OR -
1 teaspoon bottled minced garlic -
1 teaspoon minced peeled gingerroot (1 2-inch piece) -
1 teaspoon white vinegar -
1/2 teaspoon low-calorie sweetener -
4 6-ounce wild salmon fillets, skin discarded -
1 2-pound head cauliflower, coarsely chopped -
1/2 medium onion, peeled and coarsely chopped -
1 teaspoon canola or corn oil -
1/8 teaspoon salt -
1 cup chopped fresh cilantro -
1 teaspoon sesame seeds -
2 medium green onions, finely chopped
Directions
Tip: Click on step to mark as complete.
-
In an ovenproof 8-inch square pan, whisk together the soy sauce, water, sherry, sesame oil, garlic, gingerroot, vinegar, and sweetener. Add the fish, turning to coat. Cover and refrigerate for at least 1 hour or up to 24 hours, turning occasionally. (Turn just once if you're refrigerating for only 1 hour.) -
Put the cauliflower and onion in a large bowl. Stir to combine. -
Transfer a small amount of the cauliflower mixture to a food processor or blender. Pulse until the mixture resembles couscous. (The key to achieving the right consistency is not overloading the food processor.) Transfer each batch of the processed mixture to a medium bowl until the rice is made. Cover and refrigerate until the fish is ready to bake. -
When the fish has marinated, remove the pan from the refrigerator. Preheat the oven to 450˚F. -
Bake the fish and marinade for 10 to 12 minutes (depending on the thickness), or until the desired doneness, turning once halfway through. Remove from the oven. Transfer the fish to a baking sheet. Increase the heat to broil or turn on the broiler. Broil the fish for 2 to 4 minutes until browned on the outside, turning halfway through. -
Meanwhile, in a large nonstick saucepan, heat the canola oil over medium-high heat, swirling to coat the bottom. Add the cauliflower mixture. Stir in the salt. Cook for 5 to 6 minutes, or until the cauliflower is tender, stirring frequently. Remove from the heat. -
Stir in the cilantro. Transfer the cauliflower mixture to a platter. -
Using a spatula, place the fish fillets on the cauliflower mixture. -
Spoon the sauce from the baking pan over the fish. Sprinkle the sesame seeds and green onions over the sauce.
Cooking Tip: To minimize tears when chopping onions, leave the root as intact as possible. It also helps to refrigerate the onions for 30 minutes before chopping them.
Keep it Healthy: Confused by the salmon choices at the seafood counter? Remember that wild salmon has less calories and about half the saturated fat of farm-raised salmon.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
