Steamed Salmon with Mushrooms and Leeks
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving of 6-oz (175 g) fillet: about | - |
| 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 |
| 692 mg potassium. % RDI: | - |
| calcium | 4% |
| iron | 13% |
| vit A | 3% |
| vit C | 20% |
| folate | 31% |
-
1 tsp (5 mL) vegetable oil
2 cups (500 mL) sliced shiitake or white mushrooms (about 5 oz/150 g)
2 leeks (white and light green parts only) or onions, thinly sliced
1/4 tsp (1 mL) pepper
4 salmon fillets (4 to 6 oz/125 to 175 g each)
1 tbsp (15 mL) grated gingerroot
1 tbsp (15 mL) low-sodium soy sauce
1/2 tsp (2 mL) 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.
Comment reported
Thank you for reporting this comment as inappropriate.
Back to Comments »