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Baked Maple Glazed Salmon

Here's a fast and fabulous meal you can make in 30 minutes flat—great for busy weeknights and special occasions alike.

 Roasted salmon and maple glaze, a Chef Mary healthy recipe

 

Yield: 4 to 6 servings


cooking spray

4 (4-5 oz.) fresh salmon or steelhead trout fillets or 1 whole fillet weighing 1 ¼ to 1 ½ lbs.

1 tsp. granulated garlic powder or ¼ tsp. per fillet

tsp. lemon pepper seasoning or 1/8 tsp. per fillet

1/3 to 1/2 cup maple syrup or 11/2 to 2 tbsp. per fillet, depending on desired sweetness

cooking spray

4 (4-5 oz.) fresh salmon or steelhead trout fillets or 1 whole fillet weighing 1 ¼ to 1 ½ lbs.

1 tsp. granulated garlic powder or ¼ tsp. per fillet

tsp. lemon pepper seasoning or 1/8 tsp. per fillet

1/3 to 1/2 cup maple syrup or 11/2 to 2 tbsp. per fillet, depending on desired sweetness

 
1. Preheat oven to 400° F. Cover a large nonstick baking sheet with foil and spray lightly with cooking spray.

2. Place fillet(s) on prepared baking sheet, skin side down. Season with garlic powder and lemon pepper and cover each with 1 to 1 ½ tbsp. of syrup. If using whole fillet, season, and cover with ¼ to 1/3 cup of maple syrup.

3. Place in oven and bake for 12 to 15 minutes, depending on thickness or until meat flakes apart easily with an internal temperature of 145 F.

4. Remove from oven and serve each fillet topped with any maple glaze remaining on baking sheet or a little additional syrup, if desired.

Related: Chicken Curry Recipe With Brown Basmati Rice

Nutritional Information: 4 servings at 345 Calories; 15 g Total Fat; 3 g Saturated Fat; 

27 g Protein; 27g Carbohydrate; Cholesterol 76 mg; Sodium 340 mg.

Whole Wheat Couscous Pilaf

Yield: 4 - 1 cup servings
 
1 cup Moroccan tiny grain whole wheat couscous  
1 ½ cups water 
1 clove garlic, pressed or minced
½ cup kale, chopped 
1 tbsp. low sodium chicken soup base
½ tbsp. extra virgin olive oil

1. Add water, garlic, and soup base to pan. Bring liquid to boil over high heat, stirring once or twice to make sure that soup base dissolves completely. Stir couscous, olive oil, and kale into boiling water, cover, and remove pan from heat.

2. Allow couscous to steam 5 minutes. Remove lid and fluff grains with fork. Return lid to pan to keep warm until ready to serve.

Nutritional Information: 1 cup at 150 Calories; 2g Fat; 4g Protein; 27g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 220 mg Sodium.  

Roasted french Green beans and Red Peppers

Yield: 4 to 6 servings

Olive oil cooking spray

1 large red pepper, washed and cut into ¼-inch slices 

3/4 lb. fresh French green beans, washed and trimmed 

1 clove garlic, minced or presses 

3/4 tbsp. extra virgin olive oil 

1/3 tsp. salt

1/8 tsp. ground pepper

1/2 tsp. granulated garlic powder 

1 tbsp. fresh thyme – optional

1.  Preheat oven to 400 F. Lightly spray a baking sheet or shallow roasting pan with cooking spray. Arrange peppers and beans in a single layer.

2.  Mix salt together with pepper, garlic powder, and thyme and sprinkle over vegetables. Mix fresh garlic with ¾ tbsp. olive oil and drizzle over vegetables then toss all ingredients together to coat evenly.

3.  Roast vegetables 10 to 12 minutes, remove from oven and stir. Loosely cover pan with foil, return to oven and continue to roast another 10 to 12 minutes or until green beans reach desired doneness. Remove from oven and serve.

Related: Fresh Fruit Smoothies

Nutritional Information: 4 ¾ cup servings at 79 Calories; 3 g Fat; 3g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 187 mg Sodium.   

Nutritional Information: 6-½ c servings at 53 Calories; 2 g Fat; 2g Protein; 9 g Carbohydrate; 3 g Dietary Fiber; 0 mg Cholesterol; 125 mg Sodium.   

Total LiVe Well Plate 575 Calories; 19g Total Fat or 29.6% calories from fat; 685mg Sodium.

Be sure to check out other healthy recipes.

 

SelectHealth may link to other websites for your convenience. SelectHealth does not expressly or implicitly recommend or endorse the views, opinions, specific services, or products referenced at other websites linked to the SelectHealth site, unless explicitly stated.

The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns. 


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Post Author

Mary Ross

Mary is currently a Marketing Account Specialist and has been with SelectHealth for six years. She spends a lot of her time doing what she loves the most—teaching people how to cook healthy meals.

You can frequently see Mary on local television stations demonstrating how to revamp popular recipes by using healthy substitutions and cooking techniques.