Healthy Recipe: Honey-Soy Broiled Salmon

収率： 4人分

人数: 4

準備時間： 20 minutes

合計時間: 40 minutes

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.

レシピの材料:

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)

レシピの手順:

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.

レシピのヒントと注意事項:

1. ヒント: 鮭の切り身の皮の剥き方: 皮を下にして置きます。尾の端から始めて、もう一方の手でしっかりと押さえながら、魚の身と皮の間に長いナイフを差し込みます。刃を 30 度の角度でそっと押し、切り身と皮を切り離します。
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.

レシピの栄養:

一食当たり： 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

栄養ボーナス: Selenium (60% daily value), excellent source of omega-3s.

1/2 Carbohydrate Servings

取引所: 3 lean meat, 1/2 other carbohydrate