SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 420.9
  • Total Fat: 13.7 g
  • Cholesterol: 109.3 mg
  • Sodium: 268.4 mg
  • Total Carbs: 26.9 g
  • Dietary Fiber: 3.6 g
  • Protein: 45.5 g

View full nutritional breakdown of Sweet soy-soaked salmon fillets over noodle-y veggies calories by ingredient
Report Inappropriate Recipe

Sweet soy-soaked salmon fillets over noodle-y veggies

Submitted by: GREENGEENY

Introduction

Another Rachel Ray recipe that I tried to convert to a healthier version. I peeled a smooth 500 calories off of this dish by exchanging ingredients and reducing others. Please give me feedback on how you think it tastes. Enough flavor? The potassium in this dish is high, even after I adjusted things~maybe from the veggies? All suggestions are welcome. Another Rachel Ray recipe that I tried to convert to a healthier version. I peeled a smooth 500 calories off of this dish by exchanging ingredients and reducing others. Please give me feedback on how you think it tastes. Enough flavor? The potassium in this dish is high, even after I adjusted things~maybe from the veggies? All suggestions are welcome.
Number of Servings: 4

Ingredients

    4 oz. of barilla plus angel hair pasta
    1 tbsp reduced sodium soy sauce
    3 inch piece fresh ginger, peeled and grated
    1/4 tsp red pepper flakes
    2 salmon fillets (cut in half to make 4)
    1 cup broccolini(if you can't find it, broccoli is fine)
    1 carrot
    3 garlic cloves
    1 small red bell pepper
    1 scallion, trimmed
    spray of pam, a few times
    2 tsp sugar
    3/4 c reserved pasta water

Directions

Place a large pot of water with a tight-fitting lid over high heat and bring to a boil. Once it comes up to a boil, add pasta. Cook the pasta according to package directions to al dente. Drain. Heads up~ you will need some of the pasta water for the dish.

While the pasta works, in a shallow dish, combine the soy sauce, ginger, lime juice, and teh red pepper flakes. Add the salmon fillets, turn to coat, and marinate for about 5 minutes.

Trim the broccolini ends( or chop broccoli). Place 2-3 inches of water in a large nonstick skillet: add the trimmed broccolini. Cover witha lid or some aluminum foil and bring up to a bubble; simmer for 4-5 minutes, until tender.

While the broccolini is cooking, chop up the rest of the veggies and reserve them on your cutting board or on a plate: peel and grate the carrot, finely chop the garlic, seed and thinly slice the red bell pepper. Thinly slice both the white and green parts of the scallions down to the roots and reserve seperately from other veggies.

Drain the broccoini and reserve. Return the skillet to the stove over medium-heat and spray pan with pam. Remove the salmon from the marinade, reserving the marinade, and add the salmon to the hot skillet, skin side down. Cook the salmon until it has just cooked through, about 3-4 minutes on each side.

Remove the salmon to a plate and cove it with a piece of aluminum foil to keep it warm. Return the skillet to high-heat; spray the pan again with pam. Add teh garlic, bell pepper and grated carrots and cook for about 2 minutes, stirring frequently. Add the sugar to the reserved salmon marinade, stir it to combine, then add to the skillet. Add the cooked broccolini and the reserved water, bringing liquids to a bubble, and let them simmer for 1 minute. Add the cooked, drained pasta and the scallions and toss to combine. Taste for seasoning, and adjust if necessary.

To serve, divide the noodles and veggies among 4 serving plates and top each with a piece of salmon.

4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user GREENGEENY.





TAGS:  Fish | Dinner | Fish Dinner |

Great Stories from around the Web


Rate This Recipe