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Healthy Recipe: Honey-Soy Broiled Salmon


بازده: 4 وعده

خدمات: 4

زمان آماده سازی: 20 دقیقه

زمان کل: 40 دقیقه

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.

مواد لازم دستور غذا:

  1. 1 scallion, minced
  2. 2 tablespoons reduced-sodium soy sauce
  3. 1 tablespoon rice vinegar
  4. 1 tablespoon honey
  5. 1 teaspoon minced fresh ginger
  6. 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
  7. 1 teaspoon toasted sesame seeds (see Tip)

مراحل دستور غذا:

  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.

نکات و نکات دستور غذا:

  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.

دستور غذا:

در هر وعده: 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

پاداش تغذیه: Selenium (60% daily value), excellent source of omega-3s.

1/2 Carbohydrate Servings

مبادلات: 3 lean meat, 1/2 other carbohydrate

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