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Recipe of the Month: September 2007
Baked Salmon on a Bed of Bean Sprouts, Cucumber & Snow Peas
Topped With a Sweet Plum Tomato Vinaigrette Dressing
Ingredients:
| 3-4 oz. of fresh salmon | 200 calories |
| 2 1/2 oz. bean sprouts (1/2 of a 5 oz can) | 20 calories |
| Small handful of frozen snow peas, defrosted and dried | 10 calories |
| 2 inches of a seedless cucumber or a seeded regular cucumber | 5 calories |
Vinaigrette Dressing
| 1 plum tomato diced | 25 calories |
| 2-3 thin slices of an onion depending on the size of the onion | 10 calories |
| 1 1/2 tsp. of oil | 50 calories |
| 1 1/2 tsp. of white wine or champagne vinegar 1/2 tsp. dark mustard 1/4 cup of water 1/2 packet or 1/2 tsp. of Splenda |
This is probably the simplest recipe I've ever done. The salmon can actually be served hot or cold, but it's a perfect dish for any piece of leftover fish.
Now remember any piece of protein should be about the size of the palm of your hand to be an appropriate serving. This one is around 200 calories-probably a little less.
Preheat the toaster oven at 350 degrees.
Mix the bean sprouts with the cumber strips and place in the middle of your dinner plate.
Place the snow peas on top.
Dice the plum tomato and slice the onion.
Sprinkle the 1/8 tsp of Splenda onto the diced tomatoes
Place the Salmon in the oven. For simplicity's sake put it on a piece of foil sprayed with Pam.
Place 1/2 tsp of oil in a non-stick pan, followed by the garlic, onion, and tomato. Saute' until onion becomes soft and translucent. While you are waiting for the onions to turn soft, mix the rest of the oil, the vinegar, and mustard and then pour into fry pan with the now softened onions.
Add the water and simmer until the sauce thickens slightly. By now the salmon should be done. Remove it from the oven and let cool.
Add salt and pepper to taste to the vinaigrette.
Plate the salmon on top of the salad bed and pour the vinaigrette over top.
The entire meal is a total of 320 calories, and takes about 20-30 minutes to prepare.
The beauty of this meal is that it's perfect to serve to company. Since it can be served cold, it can be prepared ahead of time. You can reheat the dressing (or not) while you're plating the vegetables and the fish.
Enjoy!