Salmon with Broccoli Couscous
Go fishing at your grocery store and you won't find a meal that is much easier, or healthier, than this one. Salmon is one of a few foods that contain omega-3 fatty acids, which can help prevent disease.
Ingredients
-
2 4-ounce fresh or frozen skinless salmon fillets, skinned
-
1/2 to 1 teaspoon reduced-sodium soy sauce
-
1/4 teaspoon lemon-pepper seasoning or freshly ground black pepper
-
1 small orange, thinly sliced
-
1 cup small broccoli florets
-
2/3 cup reduced-sodium chicken broth
-
1 teaspoon bottled minced roasted garlic or minced garlic
-
1/3 cup whole wheat couscous
Directions
1.
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Brush fish with soy sauce. Sprinkle fish with lemon-pepper seasoning.
2.
Preheat oven to 450 degrees F. Place the fish in a greased 2-quart baking dish, tucking under any thin edges. Bake, uncovered, for 6 minutes. Arrange the orange slices on top of fish. Bake 2 to 4 minutes more or until fish flakes easily with a fork.
3.
Meanwhile, combine the broccoli, broth, and garlic in a small saucepan. Bring just to boiling; reduce heat. Simmer, covered, about 2 minutes or until broccoli is crisp-tender. Stir in couscous. Remove from heat. Cover and let stand for 5 minutes.
4.
To serve, spoon the couscous mixture onto two serving plates. Arrange the orange-topped fish on top of couscous mixture. Makes 2 servings.
Nutrition information
Calories 401, Total Fat 13 g, Saturated Fat 3 g, Monounsaturated Fat 5 g, Polyunsaturated Fat 5 g, Cholesterol 67 mg, Sodium 457 mg, Carbohydrate 41 g, Total Sugar 7 g, Fiber 7 g, Protein 31 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Fruit .5, Starch 2, Lean Meat 3.5.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
how-tos
Recommended Recipe:
Whole-Wheat Couscous with Parmesan & Peas
Couscous, which is actually a type of tiny pasta, makes an almost-instant side dish. Happily, the whole-wheat variety is just as fast to prepare as regular couscous. Lemon zest is a delicious accent to nutty Parmesan in this Italian-inspired couscous.
See RecipeMore Great Recipe Ideas from Diabetic Living
