Obesity Discussion Forums - View Single Post - Atkins

Obesity Discussion · 06-26-07, 02:33 AM

BAKED SALMON WITH BOK CHOY

Servings: 4
Prep time: 0:10:00
Bake/Cook time: 0:10:00

Calories: 447
Fat: 25 grams
Protein: 48 grams
Carbohydrates: 5 grams
Fiber: 1 grams
Net Carbs: 4 grams
2 tablespoons olive oil
1 tablespoon butter
2 pounds salmon fillet, cut into 4 portions
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds bok choy, cut into 1 1/2" pieces
1/2 teaspoon grated lemon peel
1/4 cup roasted red peppers, patted dry
1/4 cup mild chunky salsa
1. Heat oven to 475F. Place olive oil and butter in a skillet
large enough to hold fish in a single layer. Place in oven
3 minutes, until butter is melted.
2. Season fish with salt and pepper. Place fish flesh side
down in prepared skillet. Bake 10 minutes, turning
carefully once halfway through cooking time, until just
cooked through. Remove from skillet; tent with foil.
3. Add bok choy and lemon peel to skillet. Stir to coat with
pan's oil. Place in oven 1 minute, until leaves are wilted
and stems are warmed through.
4. To make pure, blend peppers and salsa in a blender 30
seconds. Divide greens on four plates; top each with a
piece of fish. Dollop pure over fish.
Baking the salmon at a high temperature gives it a thick,
crunchy crust. Bok choy, also known as Chinese cabbage, is a
mild, quick-cooking green.

06-26-07, 02:33 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,874 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:	Atkins - Baked Salmon with Bok Choy BAKED SALMON WITH BOK CHOY Servings: 4 Prep time: 0:10:00 Bake/Cook time: 0:10:00 Calories: 447 Fat: 25 grams Protein: 48 grams Carbohydrates: 5 grams Fiber: 1 grams Net Carbs: 4 grams 2 tablespoons olive oil 1 tablespoon butter 2 pounds salmon fillet, cut into 4 portions 1/2 teaspoon salt 1/4 teaspoon pepper 1 1/2 pounds bok choy, cut into 1 1/2" pieces 1/2 teaspoon grated lemon peel 1/4 cup roasted red peppers, patted dry 1/4 cup mild chunky salsa 1. Heat oven to 475F. Place olive oil and butter in a skillet large enough to hold fish in a single layer. Place in oven 3 minutes, until butter is melted. 2. Season fish with salt and pepper. Place fish flesh side down in prepared skillet. Bake 10 minutes, turning carefully once halfway through cooking time, until just cooked through. Remove from skillet; tent with foil. 3. Add bok choy and lemon peel to skillet. Stir to coat with pan's oil. Place in oven 1 minute, until leaves are wilted and stems are warmed through. 4. To make pure, blend peppers and salsa in a blender 30 seconds. Divide greens on four plates; top each with a piece of fish. Dollop pure over fish. Baking the salmon at a high temperature gives it a thick, crunchy crust. Bok choy, also known as Chinese cabbage, is a mild, quick-cooking green. Atkins - Baked Salmon with Bok Choy Copyright 2005 Atkins Nutritionals, Inc., All Rights Reserved. For more on how to do Atkins, go to Atkins Diet __________________