Baked Salmon With Southeast Asian Marinade

Ingredients:

1/2 cup pineapple juice

2 garlic cloves, minced

1 tsp. low-sodium soy sauce

1/4 tsp. ground ginger

2 salmon fillets, each 4 ounces

1/4 tsp. sesame oil

Freshly ground black pepper, to taste

1 cup diced fresh fruit, such as pineapple, mango and papaya

Directions:

In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.

Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit. Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.

Serves 2.  Per serving, 310 calories, 23 g. protein, 24 g. carbohydrate, 13 g. total fat, 67 mg. cholesterol, 174 mg. sodium, 1 g. fiber.

–From the Mayo Clinic

Apple Tuna Sandwich

Ingredients

2  6 oz. cans unsalted tuna in water, drained

1 medium apple chopped

1 celery stalk, peeled and chopped

1/4 cup low fat vanilla yogurt

1 tsp. prepared mustard

1 tsp. honey

6 slices whole wheat bread

6 lettuce leaves

6 slices tomato

Directions:

Combine and mix the tuna, apple, celery, yogurt, mustard and honey.  Spread 1/2 cup of the mixture on three bread slices.  Top each slice of bread with lettuce, tomato and remaining bread. Cut sandwiches in half or as desired.

Makes 3 servings.

Per serving–330 calories; 4 g total fat; 1 g saturated fat; 35 mg cholesterol; 370 mg sodium; 14 g sugar; 38 g protein.

–From the CDC

Apple Tuna Sandwich

Ingredients:

• 1 can (6 1/2 ounce) tuna in water, drained
• 1 small apple, halved (remove seeds) and chopped (1 cup)
• 1/4 cup low fat vanilla yogurt
• 1 teaspoon prepared mustard
• 1 teaspoon honey
• 6 slices whole wheat bread
• 3 iceberg lettuce leaves

Directions:

1. Combine tuna, apple, yogurt, mustard, and honey.
2. Spread 1/2 cup mixture on 3 bread slices.
3. Top each with lettuce leaf and remaining bread.
4. Place on cutting board. Cut sandwiches in half.

Per serving: 255 calories, 21 g protein, 4 g fat (1.3g sat.), 34 g carbohydrate,  730 mg sodium, 23 mg cholesterol.

—From the Dole 5 a Day website.

Cranberry Salmon

Ingredients

Nonstick vegetable oil spray

2 Tbsp. olive oil, divided

1 Tbsp. Dijon mustard

4 5-oz. boneless salmon fillets

Salt and freshly ground black pepper

1/4 cup dried cranberries

2 Tbsp. chopped shallots

1 Tbsp. red wine vinegar

2 Tbsp. water

Directions 

Preheat oven to 450 degrees.  Cover a baking sheet with foil and lightly spray with oil.

In a medium bowl, whisk 1 tablespoon of oil and mustard together. Place salmon on foil-covered baking sheet, skin side down, and season with salt and pepper. Brush salmon with oil-mustard blend. Roast until salmon is cooked through, about 15 minutes.

Meanwhile, whisk cranberries, shallots, vinegar, and water with the remaining oil, salt and pepper in a small saucepan. Bring to a boil then reduce heat to low. Simmer for 10 minutes or until cranberries and shallots are soft. Remove from heat and cover for a moment until fish is cooked.

When fish is cooked through, remove from oven and transfer fish to plates. Spoon sauce over fillets, and serve.

Makes 4 servings. Per serving: 351 calories, 17 g. total fat (2 g. saturated fat), 15 g. carbohydrate, 33 g. protein, less than 1 g. dietary fiber, 216 mg. sodium.

—From the American Institute for Cancer Research

Grilled Rosemary Salmon

Ingredients:

Olive oil spray

2 tsp. olive oil

2 tsp. fresh lemon juice

Salt and freshly ground pepper, to taste

2 cloves of garlic, minced

3 tsp. fresh rosemary leaves, chopped

1 lb. salmon filets, cut into four pieces

Directions:

Spray a broiler pan or a grill with the cooking spray. Preheat the oven broiler or a grill. Mix the oil, lemon juice, salt, pepper, garlic and rosemary. Brush the mixture on both sides of the fish. Place the fish under the broiler or on the grill. Broil about 4 inches from the heat until the fish is flaky in the middle.

Makes 4 servings.

Per serving: 230 calories, 15 g. total fat (3 g. saturated fat), less than 1 g. carbohydrate, 23 g. protein, 0 g. dietary fiber, 67 mg. sodium.

Note: Although mercury levels are not a problem with salmon, there has been some concern about chemical toxins called PCBs found in farmed salmon (although not in wild varieties). AICR recommends limiting your consumption of farmed salmon to 1 serving (3-ounces) per week. To reduce PCBs, remove the skin and fat from the fish before cooking.

—From the American Institute for Cancer Research