Nutrients Per Serving
Protein: 38.1 grams
Fat: 10.0 grams
Saturated Fat: 2.1 grams
Monounsat Fat: 3.6 grams
Polyunsat Fat: 3.4 grams
Carbohydrate: 6.9 grams
Fiber: 0.3 grams
Cholesterol: 75.6 mg
Vitamin A: 168.0 IU
Vitamin E: 1.1 mg/IU
Vitamin C: 1.7 mg
Calcium: 73.5 mg
Magnesium: 69.7 mg
This easy main dish makes a delicious meal when served with a green salad, rice, rice noodles or steamed veggies.
Reserve some of the marinade before adding the fish to use as a sauce for the rice or rice noodles. Salmon contains substantial amounts of omega-3s, essential fatty acids which reduce inflammation and help protect against heart disease. Try to eat fish two to three times a week, especially fish that contain generous amounts of omega-3 fatty acids. Other choices include sardines, herring and mackerel.
Food as Medicine
Salmon, like most cold-water fish, contains an abundance of omega-3 essential fatty acids that may lower the risk of heart disease. Omega-3s have been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol. Daily consumption of omega-3-rich salmon can significantly reduce the risk of coronary disease, most likely because the constant supply of omega-3s reduces the presence of leukotrienes – compounds that can damage blood vessel linings and result in atherosclerosis.
1 cup sake (Japanese rice wine)
1/2 cup natural soy sauce or tamari
1 tablespoon fresh grated ginger
2 cloves fresh garlic, pressed
1 tablespoon dark brown sugar
12-ounce salmon filet, cut in two 6-ounce pieces
- Prepare the marinade by mixing the sake, soy sauce (a reduced-sodium variety if you prefer), ginger, garlic and brown sugar together in a small bowl. Reserve 1/4 cup of the marinade.
- Rinse the salmon filets under cold water, place in a glass or ceramic dish and pour the marinade over it.
- Cover and let marinate in the refrigerator for 1 to 3 hours, spooning the liquid over any exposed parts of the fish once or twice.
- Prepare the grill or preheat the broiler to high heat.
- Remove the fish from the marinade and place on foil on the grill or a broiler pan. Broil or grill until done, being careful not to overcook.
- Pour reserved marinade over fish and serve at once.