Sesame Salmon


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If you find yourself out of cooking spray, use a sheet of parchment paper, it’s naturally
non-stick and makes clean up a breeze.

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Serves 4 Cook Time 30 minutes

Ingredients:
4 (4 oz) salmon fillets
cooking spray
2 tbsp sesame seeds
2 tbsp black sesame seeds
1/2 tsp salt
1 tbsp Smart Balance (butter substitute)
1 tbsp olive oil
2 c sliced green onions
5 thin lemon slices
1/4 tsp black pepper
1 c arugula

Directions:

Preheat oven to 400 degrees

Arrange salmon in a single layer on a rimmed baking sheet coated with cooking spray. Combine seeds and a pinch of salt; sprinkle over the fish. Bake for 14 minutes or until done.

Melt butter substitute in a saucepan over medium heat. Add oil and swirl to coat. Add onions and cook for 2 minutes. Add lemon slices and cook for 2 minutes. Sprinkle onions with salt and pepper.

Place the arugula in a medium bowl and add the warm onion mixture;toss. Divide the arugula evenly onto 4 plates and top with one salmon fillet.

Nutrition Info: calories 330.8, fat 18g, protein 31.5g, carbohydrates 8.8g, sodium 237.4mg

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Smoky Salmon


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Salmon and Dijon mustard seem to be the perfect taste paring.

Serves 4 Cook Time 15 minutes

Ingredients:
3 tbsp Dijon mustard
1 tbsp sugar-free maple syrup
1/4 tsp smoked paprika
1/4 tsp freshly ground pepper
1/8 tsp salt
4 (4 oz) skinless center-cut salmon filets

Directions:

  1. Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.
  2. Combine mustard, maple syrup, paprika, pepper and salt in a small bowl. Place salmon filets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.

Nutrition Info: calories 148, fat 4g, protein 23g, carbohydrates 4g, sodium 276mg

 

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Mustard Crusted Salamon


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Eat more fish for a better night’s sleep. Most fish—and especially salmon, halibut and tuna—boast vitamin B6, which is needed to make melatonin (a sleep-inducing hormone triggered by darkness).

Serves 4 Cook Time 20 minutes

Ingredients:
1 1/4 lb center-cut salmon fillets, cut into 4 portions
1/4 tsp salt, or to taste
Freshly ground pepper, to taste
1/4 C reduced-fat sour cream
2 Tbsp stone-ground mustard
2 tsp lemon juice
Lemon wedges

Directions:

  1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray
  2. Place salmon pieces, skin-side down, on the prepared pan. Season with salt and pepper. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
  3. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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