Diabetes Forecast

By the Plate: Healthy Catch

Use fresh or frozen salmon fillets to make this dinner packed with omega-3s. Other heart-healthy ingredients in the meal include high-fiber flaxseed, kale, and raspberries.

Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Miso Salmon

    Makes: 4
    Serving Size: 4 oz.
    Calories 220
    Fat 10 g
    Saturated Fat 1.8 g
    Carbohydrate 4 g
    Fiber 1 g
    Sugars 3 g
    Cholesterol 80 mg
    Sodium 360 mg
    Potassium 370 mg
    Protein 26 g
    Phosphorus 265 mg
    Choices: Lean Meat 4, Fat 1

    Miso Salmon

    • Makes: 4
    • Serving Size: 4 oz.
    • Preparation Time: 5 minutes
    • Cooking Time: 10 minutes
    • Marinating Time: 1 hour

    Ingredients

    2 Tbsp. brown rice miso or red miso
    2 Tbsp. lite soy sauce
    2 Tbsp. fresh orange juice
    1 Tbsp. brown sugar (or equivalent sugar substitute)
    1 tsp. orange zest
    pinch crushed red pepper flakes
    4 salmon fillets (4 oz. each)

    Directions

    1. Combine the miso, soy sauce, orange juice, sugar, orange zest, and red pepper flakes in a large bowl. Add the salmon fillets (thawed, if using frozen) and turn them to coat. Cover and refrigerate for 1 hour.
    2. Set an oven rack 4 inches from the heat source and preheat the broiler. Cover a broiler pan with foil. Coat the foil with cooking spray.
    3. Remove the salmon from the marinade, letting any excess liquid drip into the bowl. Discard the marinade. Add the salmon to the broiler pan, skin side down if using fresh fish.
    4. Broil the salmon for 8 to 10 minutes, until it flakes with a fork but is still moist. Let the salmon rest a few minutes before serving.

    Additional Foods in This Meal

    Kale

    3/4 cup chopped kale, sautéed with 1/2 tsp. walnut oil and 1/2 tsp. toasted flaxseeds

    • Per Serving
    • Calories: 45
    • Carbohydrate: 4g
    • Choices: Vegetable 1, Fat 0.5

    Whole Wheat Pasta

    1/2 cup cooked whole wheat pasta

    • Per Serving
    • Calories: 85
    • Carbohydrate: 18g
    • Choices: Starch 1

    Raspberries

    1 cup raspberries with 1 Tbsp. plain yogurt and chopped mint

    • Per Serving
    • Calories: 70
    • Carbohydrate: 16g
    • Choices: Fruit 1
     

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