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Obesity Discussion · 01-24-06, 04:34 AM

Grilled salmon on sourdough bread
Dietitian's tip: Salmon is a good source of omega-3 fatty acids — a type of fat that may be beneficial to your heart.

SERVES 4
Ingredients
4 salmon fillets, each 4 ounces
2 1/2 tablespoons Italian seasoning
1/2 cup reduced-fat mayonnaise
1 tablespoon chopped fresh basil
8 slices sourdough bread
1 tomato, thinly sliced
4 butter (Boston) lettuce leaves

Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Sprinkle the salmon fillets with Italian seasoning. Place the fillets on the grill rack or broiler pan and grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 15 to 20 minutes.

In a small bowl, mix together the mayonnaise and basil. Spread on each slice of the sourdough bread. Place salmon on a slice of bread and top with tomato and lettuce and another slice of bread. Serve immediately.

Nutritional Analysis(per serving)Calories 368 Cholesterol 51 mg
Protein 23 g Sodium 601 mg
Carbohydrate 39 g Fiber 3 g
Total fat 12 g Potassium 692 mg
Saturated fat 2 g Calcium 61 mg
Monounsaturated fat 4 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 2
Protein and dairy 1
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 2
Meat and meat substitutes 2
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 2
Meats, poultry and fish 1
Fats and oils 1

http://www.mayoclinic.com/health/grilled-salmon/NU00398

01-24-06, 04:34 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,906 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Grilled salmon on sourdough bread Grilled salmon on sourdough bread Dietitian's tip: Salmon is a good source of omega-3 fatty acids — a type of fat that may be beneficial to your heart. SERVES 4 Ingredients 4 salmon fillets, each 4 ounces 2 1/2 tablespoons Italian seasoning 1/2 cup reduced-fat mayonnaise 1 tablespoon chopped fresh basil 8 slices sourdough bread 1 tomato, thinly sliced 4 butter (Boston) lettuce leaves Directions Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Sprinkle the salmon fillets with Italian seasoning. Place the fillets on the grill rack or broiler pan and grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 15 to 20 minutes. In a small bowl, mix together the mayonnaise and basil. Spread on each slice of the sourdough bread. Place salmon on a slice of bread and top with tomato and lettuce and another slice of bread. Serve immediately. Nutritional Analysis(per serving)Calories 368 Cholesterol 51 mg Protein 23 g Sodium 601 mg Carbohydrate 39 g Fiber 3 g Total fat 12 g Potassium 692 mg Saturated fat 2 g Calcium 61 mg Monounsaturated fat 4 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Carbohydrates 2 Protein and dairy 1 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 2 Nonstarchy vegetables 2 Meat and meat substitutes 2 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 2 Vegetables 2 Meats, poultry and fish 1 Fats and oils 1 http://www.mayoclinic.com/health/grilled-salmon/NU00398 __________________