Marinated Salmon with Mango-Kiwi Relish

Ingredients

Salmon:

·         1 tablespoon honey

·         2 teaspoons low-sodium soy sauce

·         1 teaspoon olive oil

·         1/4 teaspoon black pepper

·         4 (6-ounce) salmon fillets (about 1 inch thick)

·         Cooking spray

Relish:

·         1/2 cup diced peeled mango

·         1/2 cup cubed peeled kiwifruit

·         1/4 cup chopped fresh cilantro

·         1/4 cup fresh orange juice

Preparation

·         To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate 10 minutes, turning occasionally.

·         While fish marinates, heat grill pan or large nonstick skillet over medium-high heat. Remove fish from bag, discarding marinade. Coat pan with cooking spray. Add fish, and cook 5 minutes on each side or until the fish flakes easily when tested with a fork.

·         While fish cooks, prepare the relish. Combine mango and the remaining ingredients. Serve over fish.

Barbara Seelig Brown, Cooking Light
MARCH 2004

Nutritional Information

·         Amount per serving

·         Calories: 321

·         Calories from fat: 39%

·         Fat: 13.8g

·         Saturated fat: 3.2g

·         Monounsaturated fat: 6.1g

·         Polyunsaturated fat: 3.3g

·         Protein: 36.8g

·         Carbohydrate: 10.9g

·         Fiber: 1.3g

·         Cholesterol: 87mg

·         Iron: 0.8mg

·         Sodium: 128mg

·         Calcium: 33mg

Recipe of the Week

 Linguine with Asparagus, Parmesan, and Bacon

Lee Harrelson

Start with hot tap water, and cover the pot with the lid--the water for cooking the pasta will come to a boil faster. Look for prechopped onion in the produce section.

Yield: 4 servings (serving size: 2 cups pasta mixture and 2 tablespoons cheese)

Ingredients

• 3  cups  (1-inch) sliced asparagus (about 1 pound)
• 1  (9-ounce) package refrigerated linguine
• 4  bacon slices (uncooked)
• 1  cup  chopped onion
• 2  teaspoons  bottled minced garlic
• 1  teaspoon  dried oregano
• 2  cups  grape or cherry tomatoes
• 3/4  cup  fat-free, less-sodium chicken broth
• 1  tablespoon  butter
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 2  tablespoons  fresh lemon juice
• 1/2  cup  (2 ounces) preshredded Parmesan cheese
• Shaved Parmesan cheese (optional)

Preparation

Cook asparagus and pasta according to pasta package directions, omitting salt and fat. Drain; set aside.
Cook bacon in a large nonstick skillet over medium-high heat until crisp; cool slightly. Remove bacon from the pan, reserving 2 teaspoons drippings in pan. Crumble bacon. Add onion, garlic, and oregano to drippings in the pan; sauté 4 minutes or until onion is lightly browned. Add tomatoes; cook 2 minutes. Add broth; bring to a boil. Stir in butter, salt, and pepper; remove from heat. Place asparagus mixture in a large bowl; add tomato mixture and juice, tossing well. Top with bacon and shredded cheese. Garnish with shaved Parmesan, if desired.

Nutritional Information

Calories:360 (30% from fat)

Fat:11.9g (sat 5.3g ,mono 3.9g,poly 0.8g)

Protein:16.9

Carbohydrate: 46.1g

Fiber: 5.6g

Cholesterol :23mg

Iron: 1.3mg

Sodium: 683mg

Calcium:171mg

David Bonom, Cooking Light, MAY 2006