We made it through the first week of 2015! This year, I’ve decided not to make a New Years Resolution, but to simply live my life better. For me this encompasses a multitude of different things: going out more, becoming more involved in my community, eating healthier and becoming more fit. So to start (the first post of many), I am going to begin eating healthier. Here’s the first recipe that I will be sharing with you on this journey to a better life…
Honey-Soy Broiled Salmon
Makes: 4 servings
Active Time: 20 minutes
Total Time: 40 minutes
INGREDIENTS
- 1 scallion, minced
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon minced fresh ginger
- 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
- 1 teaspoon toasted sesame seeds, (see Tip)
- Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
- Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
- Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
TIPS & NOTES
- Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
- To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
NUTRITION
Per serving: 234 calories; 13 g fat (3 g sat, 5 g mono); 67 mg cholesterol; 6 g carbohydrates; 4 g added sugars; 23 g protein; 0 g fiber; 335 mg sodium; 444 mg potassium.
Nutrition Bonus: Selenium (60% daily value), excellent source of omega-3s.
Carbohydrate Servings: 1/2
Exchanges: 3 lean meat, 1/2 other carbohydrate
*courtesy of EatingWell.com
