Post by ruth on May 28, 2009 15:32:46 GMT
Roasted Salmon with Stir-Fry Vegetables
2 Servings
This is a low-calorie and low-carbohydrate recipe because it doesn't contain a traditional "starch" item. Stir fries generally use rice, but water chestnuts make a great stand-in when you want a lower calorie meal. Water chestnuts are readily available in the Chinese food section of most supermarkets. You can also try canned bamboo shoots.
Ingredients:
12 ounces of salmon, cut into two fillets
1 teaspoon of herb blend
1/2 lemon
1 tbsp dark sesame oil (or canola oil)
2 cloves garlic (chopped)
1 tbsp fresh ginger (grated)
1/4 cup onions (chopped)
2 cups mushrooms, sliced
2 cups cherry tomatoes, halved
5 oz can of water chestnuts, drained
3 cups baby spinach leaves, steamed (see Ingredient Tip)
Instructions:
Preheat oven to 350 degrees.
Rinse the salmon well and rub with lemon juice. Place the fillets on a cake rack, laid on a cookie sheet, on the middle rack of the oven. You can place the the fillets directly on the cookie sheet, but raising them keeps the fish a little firmer. Bake for 20 minutes.
While the salmon is cooking, heat the oil in a non-stick frying pan and add the garlic, onion and ginger. Stir fry for 2 minutes, then add the mushrooms and fry for 2 to 4 minutes more. Finally add the tomatoes and water chestnuts, fry until heated through and fold in the steamed spinach. Serve alongside the salmon.
If you feel this dish needs additional flavoring, make a quick sauce by mixing 2 tbsp of low-sodium soy sauce with 2 tbsp of rice vinegar. Add to the stir-fry near the end of cooking.
Nutritional Information:
Per serving:
332 calories
13 g total fat (2 g sat)
88 mg cholesterol
17 g carbohydrate
37 g protein
2 g fiber
160 mg sodium