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Obesity Discussion · 01-24-06, 09:17 PM

Roasted salmon with maple glaze
Dietitian's tip: This salmon fillet doesn't need marinating and is ready to roast. The natural richness of salmon is wonderful with the simple maple syrup glaze. If you prefer, remove the skin of the salmon and grill 5 minutes on each side. Baste with the maple glaze as directed.

SERVES 6
Ingredients
1/4 cup maple syrup
1 garlic clove, minced
1/4 cup balsamic vinegar
2 pounds salmon, cut into 6 equal-sized fillets
1/4 teaspoon kosher or sea salt
1/8 teaspoon fresh cracked black pepper
Fresh mint or parsley for garnish

Directions
Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.

Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.

Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.

Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 314 Cholesterol 69 mg
Protein 25 g Sodium 152 mg
Carbohydrate 21 g Fiber 1 g
Total fat 14 g Potassium 624 mg
Saturated fat 3 g Calcium 31 mg
Monounsaturated fat 5 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Protein and dairy 2
Sweets 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 1
Nonstarchy vegetables 1
Meat and meat substitutes 4

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

http://www.mayoclinic.com/health/hea...ecipes/NU00431

01-24-06, 09:17 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 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:	Roasted salmon with maple glaze Roasted salmon with maple glaze Dietitian's tip: This salmon fillet doesn't need marinating and is ready to roast. The natural richness of salmon is wonderful with the simple maple syrup glaze. If you prefer, remove the skin of the salmon and grill 5 minutes on each side. Baste with the maple glaze as directed. SERVES 6 Ingredients 1/4 cup maple syrup 1 garlic clove, minced 1/4 cup balsamic vinegar 2 pounds salmon, cut into 6 equal-sized fillets 1/4 teaspoon kosher or sea salt 1/8 teaspoon fresh cracked black pepper Fresh mint or parsley for garnish Directions Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray. In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later. Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total. Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately. Nutritional Analysis(per serving)Serving size: 1 fillet Calories 314 Cholesterol 69 mg Protein 25 g Sodium 152 mg Carbohydrate 21 g Fiber 1 g Total fat 14 g Potassium 624 mg Saturated fat 3 g Calcium 31 mg Monounsaturated fat 5 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Protein and dairy 2 Sweets 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 1 Nonstarchy vegetables 1 Meat and meat substitutes 4 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Meats, poultry and fish 1 Sweets 1 http://www.mayoclinic.com/health/hea...ecipes/NU00431 __________________