Omega-3-Rich Recipes: 4 Salmon Recipes
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Omega-3-Rich Recipes: 4 Salmon Recipes

Broiled Salmon With Orzo

This dish cuts time by using salad dressing as a zesty marinade. Scallions also add a nice kick to the buttery orzo.

Ingredients: Orzo, green peas, salmon fillets, reduced-fat Italian salad dressing, scallions

Calories: 347

Ingredients

4 ounces uncooked orzo (rice-shaped pasta)

1 cup frozen green peas

4 (4-ounce) skinless salmon fillets

2 tablespoons reduced-fat Italian salad dressing

2 scallions, thinly sliced (about 1/4 cup), divided

Preparation

Prep: 5 minutes; Cook: 10 minutes. You'll need 1 1/2 teaspoons olive oil for the orzo.

1. Preheat broiler.

2. Cook orzo in a medium saucepan according to package directions, omitting salt and stirring in peas after 7 minutes.

3. Meanwhile, place salmon on a foil-lined baking sheet and season with salt, to taste. Spread the salad dressing evenly over the salmon. Broil 4 inches from heat source 6–8 minutes or until opaque in center. Sprinkle half of the scallions over the salmon.

4. Drain orzo and peas; return to same saucepan. Stir in oil and remaining scallions, and season with salt and freshly ground black pepper, both to taste; serve with salmon.

Yield: Makes 4 servings (serving size: 1 fillet and about 2/3 cup orzo)

    Nutritional Information

Calories per serving:

347

Fat per serving:

11g

Saturated fat per serving:

2g

Monounsaturated fat per serving:

4g

Polyunsaturated fat per serving:

4g

Protein per serving:

32g

Carbohydrate per serving:

28g

Fiber per serving:

3g

Cholesterol per serving:

72mg

Iron per serving:

3mg

Sodium per serving:

360mg

Calcium per serving:

34mg

Teriyaki Salmon with Zucchini

Six ingredients make a tangy Asian dinner. You’ll get vitamin C and fiber from the zucchini, plus plenty of filling protein from the salmon. 

Ingredients: Low-sodium teriyaki sauce, salmon, sesame seeds, zucchini, scallions, canola oil 

Calories: 376 

Ingredients

Low-sodium teriyaki sauce

2 (6-ounce) salmon fillets

Sesame seeds

2 small zucchini, thinly sliced

4 scallions, chopped

Canola oil

Preparation

Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. Seal and marinate 20 minutes. Toast sesame seeds in a large nonstick skillet over medium heat, and set aside. Drain fish, discarding marinade. Add fish to skillet, and cook 5 minutes. Turn and cook for 5 more minutes over medium-low heat. Remove from skillet, and keep warm. Add the zucchini, scallions, and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned. Stir in 2 tablespoons teriyaki sauce. Sprinkle with sesame seeds, and serve with salmon.

Yield: Serves 2 (serving size: 1 salmon fillet and about 1 cup zucchini)

    Nutritional Information

Calories per serving:

376

Fat per serving:

16g

Saturated fat per serving:

3g

Monounsaturated fat per serving:

6g

Polyunsaturated fat per serving:

7g

Protein per serving:

40g

Carbohydrate per serving:

11g

Fiber per serving:

3g

Cholesterol per serving:

87mg

Iron per serving:

5mg

Sodium per serving:

375mg

Calcium per serving:

53mg

Salmon Cakes With Dill Sauce

Substitute salmon for crab, and you have a seafood feast with a healthy dose of omega-3s. Greek-style yogurt adds creaminess without too much saturated fat. 

Ingredients: Salmon, wheat berries, whole-wheat breadcrumbs, egg whites, panko, Greek-style yogurt, fresh dill, lemons, cucumbers, pickled ginger 

Calories: 387 

Ingredients

2 cups leftover salmon, broken into pieces

1 1/4 cups leftover wheat berries

1/2 cup whole-wheat breadcrumbs

4 large egg whites, divided

3/4 cup panko (Japanese breadcrumbs)

1 cup 2% Greek-style yogurt

1/4 cup chopped fresh dill

1 tablespoon fresh lemon juice

1/2 cup sliced cucumbers

4 teaspoons pickled ginger

Preparation

Prep: 25 minutes; Cook: 15 minutes; Total Time: 40 minutes.

1. Mix salmon, wheat berries, whole-wheat breadcrumbs, and 3 egg whites. Form into 8 patties; chill for 15 minutes. Dip cakes in remaining egg white and dredge in panko.

2. Preheat oven to 425°. Combine yogurt, dill, and lemon juice; set aside.

3. Bake salmon cakes in middle of oven for 15 minutes or until heated through and tops are golden. Preheat broiler; brown tops of cakes for 10–20 seconds. Serve with cucumbers, pickled ginger, and dill sauce.

  • Yield: Makes 4 servings (serving size: 2 salmon cakes and 1/4 cup yogurt sauce)

Nutritional Information

Calories per serving:

387

Fat per serving:

12g

Saturated fat per serving:

3g

Monounsaturated fat per serving:

4g

Polyunsaturated fat per serving:

4g

Protein per serving:

41g

Carbohydrate per serving:

29g

Fiber per serving:

2g

Cholesterol per serving:

84mg

Iron per serving:

2mg

Sodium per serving:

431mg

Calcium per serving:

89mg

Smoked Salmon & Avocado Hand Rolls

Sushi is a cinch to make with this simple recipe. There's no raw seafood in the roll, and you get plenty of omega-3s from the smoked salmon. Plus brown rice adds a boost of fiber. 

Ingredients: Avocado, nori (seaweed) sheets, brown rice, smoked salmon, tomato, red onion, capers 

Calories: 400 

Ingredients

1/4 avocado, mashed

3 nori (seaweed) sheets

3/4 cup cooked and cooled brown rice

1 ounce smoked salmon

3 slices tomato

3 tablespoons chopped red onion

1 tablespoon capers

Preparation

1. Spread avocado on nori sheets.

2. Top avocado with brown rice, salmon, tomato, onion, and capers; roll up nori sheets.

Yield: 3 rolls

Nutritional Information

Calories per serving: 400 Fat per serving: 12g Saturated fat per serving: 2g Monounsaturated fat per serving: 7g Polyunsaturated fat per serving: 2.5g Protein per serving: 26g Carbohydrate per serving: 47g Fiber per serving: 9g Cholesterol per serving: 45mg Sodium per serving: 430mg Resistant starch per serving: 2.6g

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