Healthy Recipe: Honey-Soy Broiled Salmon
Yield: 4 servings
Prep Time: 20 minutes
Total Time: 40 minutes
A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sautéed red peppers and zucchini slices.
- 1 scallion, minced
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 teaspoon minced fresh ginger
- 1 pound center-cut salmon fillet, skinned (see Tip) and cut into 4 portions
- 1 teaspoon toasted sesame seeds (see Tip)
- Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
- Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
- Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.
Recipe Tips & Notes:
- Tips: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
- To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.
Per serving: 161 calories; 5 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 5 g carbohydrate; 4 g added sugars; 23 g protein; 0 g fiber; 252 mg sodium; 457 mg potassium
Nutrition Bonus: Selenium (60% daily value), excellent source of omega-3s.
1/2 Carbohydrate Servings
Exchanges: 3 lean meat, 1/2 other carbohydrate