July 09 - Baked Salmon with Cilantro Pesto
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | not significant |
| Glycemic Load | not significant |
| Calories | 231 |
| Protein | 27 |
| Animal Protein | 27 |
| Vegetable Protein | 0 |
| Carbohydrates | <1 gram |
| Dietary Fiber | 0 |
| Net Carbohydrate | 0 |
| Fat | 14 grams |
| Saturated Fat | 4 grams |
| Cholesterol | 96 mg |
| Sodium | 89 mg |
| Exchanges | 4 lean meat, 1/2 fat |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Baked Salmon with Cilantro Pesto
Prep Time: 10 minutes
Cook Time: 35 minutes
Serves: 4
Serving Size: 4 ounces
Ingredients
- 1 (1-lb.) salmon fillet, cut into 4 portions
- Olive oil cooking spray
- 1/8 cup thinly sliced grween onions
- 1 tsp. finely chopped pickled jalapeno chili peppers
- 2 TB. low-salt chicken broth
- 1 TB. olive oil
- 3/4 cup minced fresh cilantro
Preheat the oven to 350 degrees Fahrenheit. Using a sharp knife, score skin side of salmon fillets lightly to prevent curling. Place fillets, skin side down, in a 9x9 -inch baking dish. Spray fillets lightly with olive oil cooking spray. For sauce, in a small bowl, combine lime juice, green onions, jalapeno chili, chicken broth, olive oil, and cilantro. spread 1/2 of cilantro sauce evenly over fillets. Bake fillets, uncovered, for about 35 minutes or until thickest part of fillet is slightly translucent for medium-rare. Continue cooking for 5 minutes for medium. Spoon remaining sauce over fillets and serve.
Palate Preview
The cilantro pesto gives the salmon a fresh, light, and spicy taste yet it's richness will satisfy your hunger for a substantial meal.
