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Sunday, March 1, 2009

[Healthy_Recipes_For_Diabetic_Friends] Seared Salmon W Cilantro Cucumber Salsa - 6g Carbs, 1g Fiber

Seared Salmon W Cilantro Cucumber Salsa - 6g Carbs, 1g Fiber

From: The Mayo Clinic
Dietitian's tip: Here, a fresh salsa contributes color, flavor
and texture to basic pan-seared salmon. You can make the salsa
several hours in advance and refrigerate it until you're ready
to serve.
Serves: 4

1/2 cucumber, peeled, halved lengthwise, seeded, halved
lengthwise again and thinly sliced crosswise
1 cup cherry tomatoes, quartered
1/2 yellow or orange bell pepper (capsicum), seeded and
cut into 1-inch julienne
2 Tbsp chopped shallot or red onion
1 Tbsp chopped fresh cilantro (fresh coriander), plus sprigs for garnish
1 Tbsp fresh lime juice
1 1/2 tsp canola oil
1 tsp honey
1/2 tsp red pepper flakes
1 tsp salt
4 salmon fillets, each 5 oz and about 1-inch thick
1/4 teaspoon freshly ground black pepper
Lime wedges for garnish

In a bowl, combine the cucumber, tomatoes, bell pepper, shallot and
chopped cilantro. Toss gently to mix. In a small bowl, whisk together
the lime juice, 1 teaspoon of the canola oil, the honey, red pepper
flakes and 1/2 teaspoon of the salt. Pour the lime juice mixture over
the cucumber mixture and toss gently to mix and coat evenly. Set aside.

Sprinkle the salmon fillets on both sides with the remaining 1/2
teaspoon salt and the black pepper. In a large, nonstick frying pan,
heat the remaining 1/2 teaspoon canola oil over medium-high heat. Add
the fish to the pan and cook, turning once, until opaque throughout
when tested with the tip of a knife, about 4 to 5 minutes on each side.

Transfer the salmon fillets to warmed individual plates and top each
with 1/4 of the salsa. Garnish the plates with the cilantro sprigs and
lime wedges. Serve immediately.

Serves: 4
Nutrition per Serving:
243 Calories, 11g Total fat, 2g Saturated fat, 4g Monounsaturated fat,
78mg Cholesterol, 29g Protein, 6g Carbs, 1g Fiber, 654mg Sodium

Mayo Clinic Healthy Weight Pyramid Servings:
1 Vegetables, 2 Protein and dairy, 1 Fats

Diabetes Meal Plan Exchanges:
1 Nonstarchy vegetables, 4 Meat and meat substitutes, 1 Fats

DASH Eating Plan Servings:
1 Vegetables, 4 Meats, poultry and fish, 1 Fats and oils