PA Baker
Master Chef
Just found this on the Cooking Light website. Thought it sounded good and healthy!
Salmon with Sweet-and-Sour Pan Sauce
1 tablespoon vegetable oil
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons brown sugar
2 tablespoons fresh lime juice
1 tablespoon low-sodium soy sauce
1 tablespoon fish sauce
2 garlic cloves, minced
4 (6-ounce) salmon fillets (about 1 inch thick)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Heat oil in a large nonstick skillet over low heat.
Combine broth and next 5 ingredients (broth through garlic).
Increase heat to medium-high, and heat 3 minutes.
While pan heats, sprinkle fillets with salt and pepper. Add fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan.
Drain fat from pan, and discard fat. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook 30 seconds. Remove from heat. Serve sauce over fish.
Yield: 4 servings (serving size: 1 fillet and 1 1/2 tablespoons sauce)
CALORIES 309 (41% from fat); FAT 14.2g (satfat 3.3g, monofat 5.9g, polyfat 3.8g); PROTEIN 37g; CARBOHYDRATE 6.3g; FIBER 0.1g; CHOLESTEROL 87mg; IRON 0.9mg; SODIUM 736mg; CALCIUM 31mg;
Salmon with Sweet-and-Sour Pan Sauce
1 tablespoon vegetable oil
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons brown sugar
2 tablespoons fresh lime juice
1 tablespoon low-sodium soy sauce
1 tablespoon fish sauce
2 garlic cloves, minced
4 (6-ounce) salmon fillets (about 1 inch thick)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Heat oil in a large nonstick skillet over low heat.
Combine broth and next 5 ingredients (broth through garlic).
Increase heat to medium-high, and heat 3 minutes.
While pan heats, sprinkle fillets with salt and pepper. Add fillets to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan.
Drain fat from pan, and discard fat. Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook 30 seconds. Remove from heat. Serve sauce over fish.
Yield: 4 servings (serving size: 1 fillet and 1 1/2 tablespoons sauce)
CALORIES 309 (41% from fat); FAT 14.2g (satfat 3.3g, monofat 5.9g, polyfat 3.8g); PROTEIN 37g; CARBOHYDRATE 6.3g; FIBER 0.1g; CHOLESTEROL 87mg; IRON 0.9mg; SODIUM 736mg; CALCIUM 31mg;
