salmon and vegetable kabobs - 483 cal
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
What do you need:4oz/100g fresh salmon steak skinned and cut into cubes (I like to buy the fish cubes from Fresh direct – not expensive and great quality)1oz/25g each green and red bell pepper, deseeded and cut into squares4 large mushrooms2 baby corns 1oz/25g polenta or 1oz/25g wholegrain rice, cooked according to the packet instruction (this will add 100 cal to the recipe)175ml/6floz waterFor marinade1tbsp honey½ cup/300ml warm water¼ cup/125ml dry white wine2tbsp freshly squeezed lemon juice2tsb olive oil2tbsp chopped fresh rosemary or 1tbsp chopped dried rosemary
How to make it
1. Make the marinade by dissolving the honey in the warm water in a bowl. Add the other ingredients and stir well. Allow to cool.
2. Add the salmon and the vegetables to the cooled marinade and stir well. Cover with plastic wrap, place in the fridge, and leave for at least 2hours and up to 24 hours. Stir occasionally.
3. Preheat the broiler to hot. Remove the salmon and the vegetables from the marinade and thread onto two kabob skewers. Place the kabobs under the broiler and cook for 3-5 minutes on each side or until the salmon and vegetables are cooked.
4. While the salmon is cooking, prepare the polenta – it takes only a couple of minutes. Pour the water into a saucepan and heat until boiling. Stirring constantly, sprinkle in the polenta and some spices if you want and cook for a couple of minutes until the polenta is the consistency of mashed potatoes. Remove immediately from the heat.
5. Arrange the cooked polenta or the cooked rice on a dinner plate and place the kabobs on the top. Season to taste and serve.
1 serving - 483 cal (583 if with rice)
Number of Servings: 1
Recipe submitted by SparkPeople user MARILENASPARK.
1. Make the marinade by dissolving the honey in the warm water in a bowl. Add the other ingredients and stir well. Allow to cool.
2. Add the salmon and the vegetables to the cooled marinade and stir well. Cover with plastic wrap, place in the fridge, and leave for at least 2hours and up to 24 hours. Stir occasionally.
3. Preheat the broiler to hot. Remove the salmon and the vegetables from the marinade and thread onto two kabob skewers. Place the kabobs under the broiler and cook for 3-5 minutes on each side or until the salmon and vegetables are cooked.
4. While the salmon is cooking, prepare the polenta – it takes only a couple of minutes. Pour the water into a saucepan and heat until boiling. Stirring constantly, sprinkle in the polenta and some spices if you want and cook for a couple of minutes until the polenta is the consistency of mashed potatoes. Remove immediately from the heat.
5. Arrange the cooked polenta or the cooked rice on a dinner plate and place the kabobs on the top. Season to taste and serve.
1 serving - 483 cal (583 if with rice)
Number of Servings: 1
Recipe submitted by SparkPeople user MARILENASPARK.
Nutritional Info Amount Per Serving
- Calories: 483.4
- Total Fat: 13.4 g
- Cholesterol: 71.0 mg
- Sodium: 68.1 mg
- Total Carbs: 44.8 g
- Dietary Fiber: 2.6 g
- Protein: 30.9 g