* Exported from MasterCook *
Pan-Grilled Mediterranean Salmon Recipe - 6 pts
Recipe By :Diabetes DTOUR Diet
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Seafood WW
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3/4 cup chopped red onion -- (1/2-3/4 medium)
1 tablespoon minced garlic -- (2-3 large cloves)
2 teaspoons crumbled dried sage
2 teaspoons canola oil
1 can no salt added cannellini beans -- rinsed and drained
1/2 cup reduced-sodium fat-free chicken broth
1/4 teaspoon salt
4 skinless salmon fillets -- (3 oz each)
3 cups baby spinach
2 teaspoons flaxseed oil
red-pepper flakes
1. Combine the onion, garlic, oil and 1½ tsp of the sage in a deep, wide
skillet. Cover and set over medium heat. Cook, stirring occasionally, for
about 5 minutes, or until onion starts to soften. Add the beans, broth,
and salt. Simmer for about 10 minutes. Stir the spinach into the beans and
cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean
mixture. Remove the pan from the heat.
2. Rub the salmon fillets with the remaining sage. Heat the remaining oil
in a medium skillet or grill pan. Place the salmon fillets in the pan and
cook for 3 to 4 minutes. Care-fully turn each fillet and cook for 1 minute
more. Remove the fillets to 4 dinner plates. Spoon the beans onto each
plate. Serve with the pepper flakes.
Serves: 4
PREP: 10 min
COOK: 22min
TOTAL: 32 min
Nutritional Summary: Calories:283; Carbohydrates(g):16; Calcium(mg):68;
Fiber(g):5; Omega-3(g):3.11; Vitamin D(IU):0
Description:
"6 pts"
Cuisine:
"Mediterranean"
Source:
"Prevention Magazine"
S(Formatted by Chupa Babi):
"Nov 2010"
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 444 Calories; 11g Fat (20.2%
calories from fat); 51g Protein; 49g Carbohydrate; 23g Dietary Fiber; 89mg
Cholesterol; 573mg Sodium. Exchanges: 2 Grain(Starch); 5 1/2 Lean Meat;
1/2 Vegetable; 1/2 Fat.
Nutr. Assoc. : 2680 0 3154 0 26022 0 0 4818 0 0 0
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