5 Spice Salmon - 21.22g Carbs, 3.54g Fiber, 9.97g Sugar
From: The George Mateljan Foundation
The balanced flavor in this Asian flavored dish with the 5 Chinese
spices is wonderful. This is a surprising dish that is both light,
yet very flavorful. It is full of nutrition, and very simple to
prepare.
Prep and Cook Time: 30 minutes
1 lb salmon filet cut into 4 pieces
6 dried medium shiitake mushrooms soaked in 3/4 cup hot water for
about 15 minutes (save water)
1 medium sized onion, chopped
2 cloves garlic, chopped
1 Tbsp fresh ginger, chopped, or 1/3 tsp dried
1 cup vegetable stock
1 tsp 5 spice powder (can be found in Asian section in supermarket)
3/4 cup fresh orange juice
2 Tbsp molasses
2 tsp arrowroot
4 cups shredded Chinese, or Napa cabbage
6 scallion, chopped
Salt and white pepper to taste
Soak shiitake mushrooms in 3/4 cup hot water. Slice when soft cutting
out stem. Preheat broiler on high.
Healthy Saute onion in medium saucepan over medium low heat for about
5 minutes stirring frequently. Add ginger and garlic and continue to
saute for another minute. Add vegetable stock, 5 spice powder, orange
juice, and molasses. Simmer for 15 minutes. Strain and discard all but
liquid. Place liquid back into pan, and thicken with arrowroot dissolved
in a little water while simmering.
While sauce is cooking, simmer in another medium sized saute pan
cabbage, mushrooms, scallion, salt and pepper in mushroom water for
5 minutes.
Season salmon with a little salt and pepper and broil in a baking pan
for about 4 minutes. Do not use glass or pyrex for this. Place on bed
of sauteed cabbage and drizzle with generous amount of sauce.
For optimum flavor and nutrition serve with: Cucumber, Seaweed Salad
Serves: 4
Total Weight: 236.12g
Nutrition per Serving:
206.37 Calories, 36.26 Calories from Fat, 8.64 Calories from Saturated Fat,
21.97g Protein, 21.22g Carbs, 3.54g Dietary Fiber, 1.28g Soluble Fiber,
1.48g Insoluble Fiber, 9.97g Total Sugar, 3.19g Monosaccharides,
3.80g Disaccharides, 3.17g Other Carbs, 4.03g Total Fat, 0.96g Saturated Fat,
1.39g Mono Fat, 1.18g Poly Fat, 0g Trans Fatty Acids, 46.78mg Cholesterol,
64.27mg Sodium
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