Archive for the 'fish' Category

08
Dec
11

Baked salmon with Southeast Asian marinade

 

 

 

 

 

 

 

Dietitian’s tip: Salmon works well on the grill. After you’ve wrapped the fish in aluminum foil, grill until firm and opaque throughout, about 10 minutes on each side. Serve on couscous with steamed green beans on the side.

By Mayo Clinic staff

Serves 2

Ingredients

1/2 cup pineapple juice 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 Freshly ground black pepper, to taste 1 cup diced fresh fruit, such as pineapple, mango and papaya

Directions

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 periodically as needed.

Preheat 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 down 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.

Nutritional Analysis

(per serving)

Serving size: 1 fillet
Calories 310 Cholesterol 67 mg
Protein 23 g Sodium 174 mg
Carbohydrate 24 g Fiber 1 g
Total fat 13 g Potassium 591 mg
Saturated fat 3 g Calcium 37 mg
Monounsaturated fat 4 g

Mayo Clinic Healthy Weight Pyramid Servings

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