Healthy Recipe: Honey-Soy Broiled Salmon

ምርት፡ 4 ምግቦች

አገልግሎቶች፡- 4

የዝግጅት ጊዜ፡- 20 ደቂቃዎች

ጠቅላላ ጊዜ፡- 40 ደቂቃዎች

Recipe Description:

A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sautéed red peppers and zucchini slices.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

1. 1 scallion, minced
2. 2 የሾርባ ማንኪያ የተቀነሰ-ሶዲየም አኩሪ አተር
3. 1 የሾርባ ማንኪያ ሩዝ ኮምጣጤ
4. 1 tablespoon honey
5. 1 የሻይ ማንኪያ የተፈጨ ትኩስ ዝንጅብል
6. 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
7. 1 teaspoon toasted sesame seeds (see Tip)

የምግብ አዘገጃጀት ደረጃዎች፡-

1. 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.
2. Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
3. 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.

የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-

1. 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.
2. 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.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 161 calories; 5 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 5 g carbohydrate; 4 g added sugars; 23 g protein; 0 g fiber; 252 mg sodium; 457 mg potassium

የተመጣጠነ ምግብ ጉርሻ; Selenium (60% daily value), excellent source of omega-3s.

1/2 የካርቦሃይድሬት ምግቦች

ልውውጦች፡ 3 lean meat, 1/2 other carbohydrate