Obesity Discussion Forums - View Single Post - Baked salmon with Southeast Asian marinade

Obesity Discussion · 01-24-06, 09:08 PM

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
Calories 310 Cholesterol 67 mg
Protein 23 g Sodium 174 mg
Carbohydrate 24 g Fiber 1 g
Total fat 13 g Potassium 591 mg
Saturated fat 3 g Calcium 37 mg
Monounsaturated fat 4 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Fruits 1
Protein and dairy 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Fruits 1
Meat and meat substitutes 3

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Fruits 1
Meats, poultry and fish 1

http://www.mayoclinic.com/health/hea...ecipes/NU00462

01-24-06, 09:08 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,955 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:	Baked salmon with Southeast 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 Calories 310 Cholesterol 67 mg Protein 23 g Sodium 174 mg Carbohydrate 24 g Fiber 1 g Total fat 13 g Potassium 591 mg Saturated fat 3 g Calcium 37 mg Monounsaturated fat 4 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Fruits 1 Protein and dairy 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Fruits 1 Meat and meat substitutes 3 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Fruits 1 Meats, poultry and fish 1 http://www.mayoclinic.com/health/hea...ecipes/NU00462 __________________