salmon and vegetable kabobs - 483 cal
Nutritional Info
- Servings Per Recipe: 1
- 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
View full nutritional breakdown of salmon and vegetable kabobs - 483 cal calories by ingredient
Introduction
You can use whole grain instead of polenta. The salmon has to be marinated for 2h up to 24h. After the salmon is marinated, 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. You can use whole grain instead of polenta. The salmon has to be marinated for 2h up to 24h. After the salmon is marinated, 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.Number of Servings: 1
Ingredients
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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 squares
4 large mushrooms
2 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 water
For marinade
1tbsp honey
½ cup/300ml warm water
¼ cup/125ml dry white wine
2tbsp freshly squeezed lemon juice
2tsb olive oil
2tbsp chopped fresh rosemary or 1tbsp chopped dried rosemary
Directions
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.
