Orange-Soy Baked Salmon
Prep: 10 minutes
Bake: 15 minutes • Serves: 2
1/2 (11-ounce) can Mandarin oranges in light syrup
2 tablespoons less-sodium soy sauce
1-1/2 teaspoons pure honey
1 teaspoon packed light brown sugar
3/4 pound fresh salmon fillet, cut crosswise into 2 equal pieces
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 red bell pepper, thinly sliced into rings
2 tablespoons thinly sliced red onion
1/2 teaspoon finely chopped fresh rosemary leaves plus sprigs for garnish (optional)
1/4 teaspoon chopped fresh Italian flat-leaf parsley leaves
1.Preheat oven to 375°. Spray 13 x 9-inch glass or ceramic baking dish with nonstick cooking spray. Reserve 1 tablespoon syrup from oranges. Drain oranges and set aside.
2.In medium bowl, combine 1-1/2 teaspoons reserved syrup, soy sauce, honey and brown sugar. Place salmon pieces, skin side down, in prepared dish and sprinkle with 1/8 teaspoon each salt and black pepper. Drizzle soy sauce mixture over salmon. Bake 15 to 18 minutes or until internal temperature of thickest portion of salmon reaches 145°.
3.Meanwhile, in clean medium bowl, stir together remaining 1-1/2 teaspoons syrup, and 1/8 teaspoon each salt and black pepper. Add bell pepper, onion, 1/4 teaspoon rosemary, parsley and oranges; toss until well combined.
4. Divide salmon amongst 4 dinner plates; sprinkle with remaining 1/4 teaspoon rosemary. Evenly top salmon with bell pepper mixture and garnish with rosemary sprigs, if desired. Spoon sauce remaining in bottom of baking dish over salmon to serve, if desired.
Approximate nutritional values per serving:
371 Calories, 14g Fat (4g Saturated), 74mg Cholesterol,
907mg Sodium, 22g Carbohydrates, 1g Fiber, 29g Protein
Dietitian’s Dish Tip:
> This Valentine’s menu is good for the heart! Anthocyanins, micronutrients, and fiber in berries, plus omega-3 fats in salmon may help lower risk of heart disease. Other benefits of omega-3s may include lower risks of depression, dementia, and arthritis.