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U Can Be Healthy Recipe of the Week: Southwest Salmon and Sweet Potatoes

Table of contents for U Can Be Healthy Recipe of the Week

  1. U Can Be Healthy Recipe of the Week: Cranberry Chutney Glazed Salmon
  2. U Can Be Healthy Recipe of the Week: Southwest Salmon and Sweet Potatoes

I know this is another salmon recipe, but I have to be honest. I love salmon and you can’t beat it as a fish from a nutrients quotient perspective.  I promise. I won’t have another salmon recipe. ;-) OK, with that out of the way, being from Texas I love southwestern food. What I like about this recipe is that it satisfies all of my requirements for a good recipe. In my house we have a cooking objective.  It is called balance. Sweet vs. Sour. Hot vs. Mild. Acidity vs. Alkaline. This recipes accomplishes all of these requirements. The combination of the sweet potatoes against the spices with the orange slices knocks it out of the park!!

Here are the numbers: Per serving - 369 calories; 18 grams total fat; 3 grams saturated fat; 83 mg cholesterol; 280 mg sodium; 21 grams carbohydrates; 4 grams fiber; 30 grams proteins;

Dietary Exchanges: 1.5 starch; 4 lean meat; 0.5 fat; 1.5 carbohydrates

Ingredients:

1 large salmon fillet
2 medium sweet potatoes (cut into 1/8 to 1/4 slices)
2 teaspoons of olive oil
1/2 teaspoon of ground oregano
1/2 teaspoon of ground cumin
1/2 teaspoon of chile powder
1/4 teaspoon of salt
1/4 teaspoon of balck pepper
Non-stick cooking spray
1 medium orange, peeled and chopped in large pieces

Preheat oven to 250 degrees. Rinse fish and pat dry.  Slice the salmon fillet in 5 ounce fillets; set aside. Toss sweet potatoes in a medium sized bowl with olive oil.  Mix oregano, chili pepper, cumin, salt and black pepper in a small bowl.  Sprinkle spice mixture on salmon.  Mix remaining spice mixture on sweet potatoes.  Make sure both salmon and potatoes are coated well.

Spray non-stick cooking spray on 18 inch squares of foil.  Places about 3 sweet potatoe slices on the foil.  Lay salmon on sweet potato slices and then top salmon fillet with orange slices.  Fold ends of foil to completely enclose salmon, sweet potatoes and orange slices.  Do this for each fillet slice until you run out of salmon.  Leave enough room in foil enclosure for steam to circulate.  Place each of these on a large cookie sheet.

Bake 30-35 minutes or until fish flakes easily and potatoes are soft.  Watch carefully, salmon cooks quickly.  Bon appetit!!

This recipe was found in the Diabetic Living magazine.

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Posted under Diabetes, Diet, Healthy Recipes, Nutrition

This post was written by admin on December 17, 2008

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