Salmon with Cucumber Chili Salad - 4.84g Carbs, 1.33g Fiber, 2.32g Sugar
From: The George Mateljan Foundation
Enjoy this refreshing salmon salad for lunch or dinner as part of
your Healthiest Way of Eating. It is an excellent source of vitamin D
and provides 105% of the Daily Value for omega-3 fatty acids. Enjoy!
Prep and Cook Time: 20 minutes
1 1/2 lb salmon fillet, deboned and skin removed cut into 4 pieces
3 cups thinly sliced washed cucumber, do not peel
2 tsp minced jalapeno pepper*, seeds and stem removed
1/2 cup chopped scallion
3 Tbsp chopped fresh cilantro
1 1/2 Tbsp chopped fresh mint
--> Dressing
2 + 1 Tbsp fresh lemon juice
1 Tbsp tamari (soy sauce)
1 Tbsp extra virgin olive oil
Salt and cracked black pepper to taste
*if you like food less spicy, use less jalapeno pepper
1. To Quick Broil salmon, preheat broiler and place an all stainless
steel skillet (be sure the handle is also stainless steel) or cast iron
pan under the heat for about 10 minutes to get it very hot. The pan should
be 5 to 7 inches from the heat source.
2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can
Quick Broil with the skin on; it just takes a minute or two longer. The
skin will peel right off after cooking.)
3. While pan is heating, prepare the remaining five ingredients.
4. Using a hot pad, pull pan away from heat and place salmon on hot
pan, skin side down. Return to broiler. Keep in mind that it is cooking
rapidly on both sides so it will be done very quickly, usually in
7 minutes depending on thickness. Test with a fork for doneness. It
will flake easily when it is cooked. Salmon is best when it is still
pink inside.
5. While salmon is cooking, whisk together lemon juice, tamari, olive
oil, salt and pepper. When ready to serve toss with cucumber mixture.
Do not toss ahead as it will dilute the flavor.
6. Place cucumber salad on a platter and place salmon on top. Garnish
with a sprig of cilantro and serve.
Healthy Cooking Tips:
Choose salmon filets that are cut from the head of the fish. It will
be thicker, and moister after cooking. Because stoves vary, it is best
to check the salmon for doneness after about 1 minute after you have
turned it. Salmon is best-cooked medium. Insert the tip of a knife
into the thickest part of the filet. It should flake, yet still be
pink in the center. Also, make sure you don't toss the cucumber mix
with the dressing until you are ready to serve. The salt in the dressing
will draw out the water in the cucumbers and dilute the flavor of your
salad. You may want to add a little minced chili pepper at a time and
taste it, so it will match your personal preference in heat and spiciness.
Serves: 4
Total Weight: 288.36g
Nutrition per Serving:
360.10 Calories, 192.33 Calories from Fat, 43.16 Calories from Saturated Fat, 35.64g Protein, 4.84g Carbs, 1.33g Dietary Fiber, 0.28g Soluble Fiber,
0.72g Insoluble Fiber, 2.32g Total Sugar, 2.19g Monosaccharides,
0.11g Disaccharides, 0.74g Other Carbs, 21.37g Total Fat, 4.80g Saturated Fat,
10.33g Mono Fat, 3.92g Poly Fat, 0g Trans Fatty Acids, 112.27mg Cholesterol
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