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Obesity Discussion · 01-24-06, 09:28 PM

Seared salmon with cilantro-cucumber salsa
Dietitian's tip: Here, a fresh salsa contributes color, flavor and texture to basic pan-seared salmon. You can make the salsa several hours in advance and refrigerate it until you're ready to serve.

SERVES 4
Ingredients
1/2 cucumber, peeled, halved lengthwise, seeded, halved lengthwise again and thinly sliced crosswise
1 cup cherry tomatoes, quartered
1/2 yellow or orange bell pepper (capsicum), seeded and cut into 1-inch julienne
2 tablespoons chopped shallot or red onion
1 tablespoon chopped fresh cilantro (fresh coriander), plus sprigs for garnish
1 tablespoon fresh lime juice
1 1/2 teaspoons canola oil
1 teaspoon honey
1/2 teaspoon red pepper flakes
1 teaspoon salt
4 salmon fillets, each 5 ounces and about 1-inch thick
1/4 teaspoon freshly ground black pepper
Lime wedges for garnish

Directions
In a bowl, combine the cucumber, tomatoes, bell pepper, shallot and chopped cilantro. Toss gently to mix. In a small bowl, whisk together the lime juice, 1 teaspoon of the canola oil, the honey, red pepper flakes and 1/2 teaspoon of the salt. Pour the lime juice mixture over the cucumber mixture and toss gently to mix and coat evenly. Set aside.

Sprinkle the salmon fillets on both sides with the remaining 1/2 teaspoon salt and the black pepper. In a large, nonstick frying pan, heat the remaining 1/2 teaspoon canola oil over medium-high heat. Add the fish to the pan and cook, turning once, until opaque throughout when tested with the tip of a knife, about 4 to 5 minutes on each side.

Transfer the salmon fillets to warmed individual plates and top each with 1/4 of the salsa. Garnish the plates with the cilantro sprigs and lime wedges. Serve immediately.

Nutritional Analysis(per serving)Calories 243 Monounsaturated fat 4 g
Protein 29 g Cholesterol 78 mg
Carbohydrate 6 g Sodium 654 mg
Total fat 11 g Fiber 1 g
Saturated fat 2 g

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

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

http://www.mayoclinic.com/health/hea...ecipes/NU00340

01-24-06, 09:28 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,960 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:	Seared salmon with cilantro-cucumber salsa Seared salmon with cilantro-cucumber salsa Dietitian's tip: Here, a fresh salsa contributes color, flavor and texture to basic pan-seared salmon. You can make the salsa several hours in advance and refrigerate it until you're ready to serve. SERVES 4 Ingredients 1/2 cucumber, peeled, halved lengthwise, seeded, halved lengthwise again and thinly sliced crosswise 1 cup cherry tomatoes, quartered 1/2 yellow or orange bell pepper (capsicum), seeded and cut into 1-inch julienne 2 tablespoons chopped shallot or red onion 1 tablespoon chopped fresh cilantro (fresh coriander), plus sprigs for garnish 1 tablespoon fresh lime juice 1 1/2 teaspoons canola oil 1 teaspoon honey 1/2 teaspoon red pepper flakes 1 teaspoon salt 4 salmon fillets, each 5 ounces and about 1-inch thick 1/4 teaspoon freshly ground black pepper Lime wedges for garnish Directions In a bowl, combine the cucumber, tomatoes, bell pepper, shallot and chopped cilantro. Toss gently to mix. In a small bowl, whisk together the lime juice, 1 teaspoon of the canola oil, the honey, red pepper flakes and 1/2 teaspoon of the salt. Pour the lime juice mixture over the cucumber mixture and toss gently to mix and coat evenly. Set aside. Sprinkle the salmon fillets on both sides with the remaining 1/2 teaspoon salt and the black pepper. In a large, nonstick frying pan, heat the remaining 1/2 teaspoon canola oil over medium-high heat. Add the fish to the pan and cook, turning once, until opaque throughout when tested with the tip of a knife, about 4 to 5 minutes on each side. Transfer the salmon fillets to warmed individual plates and top each with 1/4 of the salsa. Garnish the plates with the cilantro sprigs and lime wedges. Serve immediately. Nutritional Analysis(per serving)Calories 243 Monounsaturated fat 4 g Protein 29 g Cholesterol 78 mg Carbohydrate 6 g Sodium 654 mg Total fat 11 g Fiber 1 g Saturated fat 2 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 1 Protein and dairy 2 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 Nonstarchy vegetables 1 Meat and meat substitutes 4 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 1 Meats, poultry and fish 2 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00340 __________________