Steamed Salmon with Mushrooms and Leeks
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving of 6-oz fillet: about | 175 g |
| cal | 323 |
| pro | 31 g |
| total fat | 18 g |
| sat. fat | 4 g |
| carb | 8 g |
| fibre | 2 g |
| chol | 84 mg |
| sodium | 239 mg |
| potassium | 692 mg |
| % RDI: | - |
| calcium | 4 |
| iron | 13 |
| vit A | 3 |
| vit C | 20 |
| folate | 31 |
This Asian-influenced fish entrée offers a range in portion sizes. If you haven't had any servings of meat or alternatives for the day, choose the larger portion; if you've already had 3 oz (90 g), choose the smaller one. Low-sodium soy sauce has 40 per cent less sodium than regular. Serve with sautéed greens and coarse bulgur.
Ingredients
- 1 tsp vegetable oil
- 2 cups sliced shiitake mushrooms or white mushrooms, about 5oz
- 2 leeks or onions, (white and light green parts only) thinly sliced
- 1/4 tsp pepper
- 4 6oz salmon fillets
- 1 tbsp grated gingerroot
- 1 tbsp low-sodium soy sauce
- 1/2 tsp sesame oil
- 1 clove garlic, minced
- 1 green onion, thinly sliced
- 1 lemon, cut_into wedges
Preparation
In large skillet, heat oil over medium heat; fry mushrooms, leeks and pepper until leeks are softened, about 8 minutes. Arrange salmon over top.
Meanwhile, in small bowl, combine ginger, soy sauce, sesame oil and garlic; spread over salmon. Cover and cook until salmon flakes easily when tested, about 10 minutes. Sprinkle with onion. Serve with lemon wedges.
Additional information :
Per serving of 4-oz (125 g) fillet: about 232 cal, 21 g pro, 13 g total fat (2 g sat. fat), 8 g carb, 2 g fibre, 56 mg chol, 212 mg sodium, 522 mg potassium. % RDI: 4% calcium, 11% iron, 2% vit A, 18% vit C, 25% folate.
Source : Canadian Living Magazine: November 2003
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