Baked salmon with Southeast Asian marinade
Nutrition Facts
Serving Size 1 fillet
Calories 301
| Amount Per Serving | ||
| Monounsaturated fat | 3.5 g | |
|---|---|---|
| Saturated fat | 3.5 g | |
| Total fat | 16 g | |
| Sodium | 179 mg | |
| Cholesterol | 62 mg | |
| Dietary fiber | 1.5 g | |
| Protein | 24 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Baked or grilled, salmon is a heart-healthy dish.
Ingredients
(Serves 2)- 1/2 cup pineapple juice with no added sugar
- 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, divided
- Freshly ground black pepper, to taste
- 1 cup diced fresh fruit, such as pineapple, mango and papaya, divided
Directions
To make the marinade:
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 a few times in the marinade.
To cook the salmon:
Heat 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 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.