Craving take-out? I promise, this is better! This simple dish is a great way to fuel up with protein, healthy omega-3 fatty acids, vitamins and minerals without overdoing the carbs and calories. Load up on vitamins A, C, K and folate with this dish, as well as potassium and zinc. Also, salmon contains high levels of omega-3 fatty acids. The American Heart Association recommends consuming at least two (3.5 oz) servings of omega-3 fatty acids per week, since omega-3 fatty acids may decrease inflammation within the body, which could lower your risk for developing heart disease. This dish supplies almost an entire week’s worth of these anti-inflammatory fatty acids. And the best part is it only takes about a half hour to prepare!
Ingredients (serves 1):
5 oz wild salmon, raw
1 C broccoli florets, chopped
1/2 medium zucchini, sliced and sliced again into quarters
1/4 C carrots, sliced
1/2 red bell pepper, chopped
1/4 C white button mushrooms, chopped
1/4 C onion, chopped
3 Tbsp Teriyaki marinade (I like Whole Foods’ “Very Teriyaki Marinade” sold by the fresh fish or Newman’s Own Teriyaki Marinade)
1 tsp olive oil
Dash ground black pepper
Nonstick vegetable oil cooking spray
1. Preheat oven to 350 degrees Fahrenheit.
2. Spray casserole dish (or cookie sheet, or whichever you prefer to use for the salmon) with nonstick vegetable oil cooking spray. Place salmon in dish and spread 1.5 Tbsp Teriyaki marinade over fish. Place in oven and bake until cooked through (approximately 25 minutes).
3. Heat olive oil in medium sized skillet over medium heat. Add onions and cook 2-3 minutes. Add bell pepper, mushrooms and zucchini and cook another 10 minutes.
4. Place chopped broccoli and sliced carrots in microwave-safe bowl and cover with wax paper. Place in microwave (on high) for 1-2 minutes, until vegetables are bright in color and softened (but not soft).
5. Add broccoli and carrots to skillet. Add remaining 1.5 Tbsp Teriyaki marinade and stir. Cook for another 2-3 minutes.
6. Transfer vegetables from skillet on to a plate. Top with baked salmon and enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 469 calories, Total Fat 21 g, Saturated Fat 4 g, Cholesterol 84 mg, Carbohydrates 39 g, Fiber 6 g, Protein 34 g, Sodium 1136 mg, Calcium 158 mg