Friday, May 13, 2011

[Healthy_Recipes_For_Diabetic_Friends] Broiled or Grilled Wild Salmon with Blueberry Cilantro Salsa - 11.1g Carbs, 1.6g

 

Broiled or Grilled Wild Salmon with Blueberry Cilantro Salsa - 11.1g Carbs, 1.6g Fiber, 8.3g Sugar

From: www.vitalchoice.com - This recipe came to us courtesy of the
BC Salmon Council, and could serve as an easy, tasty Thanksgiving
centerpiece.

Amy at the Minimally Invasive food blog picked it up from us, and
contributed this great photo of the dish served atop asparagus. We
like the idea of serving the salmon and salsa over greens (e.g.,
spinach or chard; cold or sauteed). It would also make sense to
serve this dish with whole grain on the side ... we'd serve it
either with quinoa or a mix of wild and "real" rice, with a sprinkle
of dried cranberries added during cooking for extra color, texture,
and flavor. To appeal to the broadest range of tastes, leave the
chopped cilantro, jalapeno, and onions out of the salsa, and instead
serve them on the side for folks to add to their salsa or not.

4 (6 oz each) wild salmon portions (sockeye, silver, or king) OR
one 24 oz sockeye fillet, cut into four 6 oz pieces
1/2 large pink grapefruit (sectioned with membrane removed), diced, OR
1/4 of a pineapple, diced
2 Tbsp red onion, chopped finely
1 jalapeno pepper, deveined and chopped (optional)
1 tsp honey
1 Tbsp lime juice
1 cup wild organic blueberries, thawed
2 Tbsp chopped fresh cilantro (or parsley)
Sea salt and organic black pepper, to taste

Preheat the broiler OR prepare the grill (be sure to oil the grate).
Broil or grill salmon for 6 to 8 minutes or until just done.
Mix all the other ingredients just before serving, and spoon salsa over salmon or serve on the side.

Nutrition From: www.caloriecount.about.com using grapefruit not pineapple
Servings: 4 - - Serving Size: 263 g
Nutrition per Serving:
394 Calories, 191 Calories from Fat, 21.2g Total Fat, 4.3g Saturated Fat,
107mg Cholesterol, 163mg Sodium, 11.1g Total Carbs, 1.6g Dietary Fiber,
8.3g Sugars, 38.3g Protein
Vitamin A 11% - Vitamin C 46% - Calcium 4%- Iron 4%
Nutrition Grade: B+

Good points:
Low in sodium
High in niacin
High in phosphorus
Very high in selenium
High in thiamin
High in vitamin B6
High in vitamin B12
High in vitamin C


Nutrition From: www.caloriecount.about.com using pineapple not grapefruit
Servings: 4
Serving Size: 221 g
Nutrition per Serving:
381 Calories, 190 Calories from Fat, 21.2g Total Fat, 4.3g Saturated Fat,
107mg Cholesterol, 163mg Sodium, 7.7g Total Carbs, 1.1g Dietary Fiber,
5.5g Sugars, 38g Protein
Vitamin A 3% - Vitamin C 22% - Calcium 3% - Iron 4%
Nutrition Grade: B

Good points:
Low in sodium
High in niacin
High in phosphorus
Very high in selenium
High in thiamin
High in vitamin B6
Very high in vitamin B12

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