SOY-MAPLE SALMON- Healthy Fish Recipe (392 Calories). Enjoy tasty, and healthy fish recipe. Fish are excellent-flavored and high in omega-3s. ( Download Food Network Magazine Here.)
SOY-MAPLE SALMON
ACTIVE: 20 min l TOTAL: 35 min I SERVES:4
2 tablespoons
low-sodium soy sauce
2 tablespoons
maple syrup
1 tablespoon
fresh orange juice
3 cloves
garlic, smashed
4 5-ounce
skinless center-cut salmon fillets (preferably wild)
4 cups cauliflower
florets (from 1 small head)
¼ cup
fat-free low-sodium chicken broth (or use water)
Cooking spray , Kosher salt and freshly ground pepper
1 tablespoon extra-virgin olive oil
2 tablespoons dried cranberries
2 tablespoons chopped pistachios or almonds
1 teaspoon grated orange zest
2 tablespoons chopped fresh parsley
1. Preheat
the oven to 400°. Mix the soy sauce, maple syrup, orange juice, 2 garlic cloves
and 2 tablespoons water in a big bowl; add the salmon and turn to coat. Cover
and refrigerate 20 minutes.
2. In the
meantime, put the cauliflower and broth in a microwave-safe bowl; cover loosely
with plastic wrap and microwave until tender/soft, 6 minutes.
3. Coating a
rimmed baking sheet with cooking spray. Drain the fish, season with salt and pepper
and place on the ready baking sheet. Bake until a little bit golden around the
edges, 8 to 10 minutes.
4. In the
meantime, heat the olive oil and remaining garlic clove in a big skillet over
medium-high heat; cook, breaking up the garlic with a spoon, till softened,
about 2 minutes. Add the cauliflower and broth, the cranberries, pistachios,
orange zest, parsley, ¼ teaspoon salt,
and pepper to taste and stir to heat through. Serve with the fish.
5. Per
serving: Calories 392; Fat 21 g (Saturated 4 g); Cholesterol 82 mg; Sodium 527
mg; Carbohydrate 18 g; Fiber 3 g; Protein 32 g
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