Heart Healthy Recipe Feature: Baked Salmon with SE Asian Marinade

Baked Salmon with Southeast Asian Marinade

Dietitian’s tip:

Salmon works well on the grill. After you’ve wrapped the fish in aluminum foil, grill until firm and opaque throughout, about 10 minutes on each side. Serve on couscous with steamed green beans on the side.

Serves 2

Ingredients

1/2 cup pineapple juice
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
Freshly ground black pepper, to taste
1 cup diced fresh fruit, such as pineapple, mango and papaya

Directions

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 periodically as needed.

Preheat 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 down 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

  • Total fat 13 g
  • Calories 310
  • Protein 23 g
  • Cholesterol 67 mg
  • Total carbohydrate 24 g
  • Dietary fiber 1 g
  • Monounsaturated fat 4 g
  • Saturated fat 3 g
  • Sodium 174 mg

 

References:  The Mayo Clinic: Living Healthy, Heart Healthy Recipes

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