Eat Well
Orange Baked Salmon From Debbie Stevens, R.D., John Muir Health lead clinical dietitian Makes 4 servings (3 ounces cooked without the skin)
Ingredients
1 pound wild salmon fillet, with skin 2 fresh oranges, washed, sliced thinly with peel on 2 teaspoons grated orange zest Finely ground fresh pepper to taste ¼ cup finely minced fresh flat-leaf (Italian) parsley 1 fresh fennel bulb trimmed and cut in half vertically Directions
1. Lay a large piece of aluminum foil in a Nutritional Analysis 9-by-12-inch baking (varies according to the pan, with enough type of salmon used) extra on either side Calories: 155 to bring together Protein: 23 grams on the top. Total fat: 5 to 6 grams 2. Lay the fennel Cholesterol: 55 milligrams slices and then the Sodium: 45 milligrams salmon fillet on the foil inside the pan. Sprinkle lightly with pepper to taste. 3. Sprinkle the orange zest over the fillet. Cover the surface of the fillet with orange slices and then with parsley. 4. Seal foil tightly. 5. Bake at 400 F for 30 to 40 minutes, depending on the thickness of salmon, or until salmon is cooked thoroughly (when the flesh of the salmon turns opaque orange throughout the total thickness). 6. Cut into 4 even pieces, removing the skin as you serve. Divide orange slices among each serving.
More smart strategies from Stevens: • Eat a healthy fiber-rich snack before a party. You’re less likely to overeat and should make healthier choices if you’re not too hungry. • Beware of rich appetizers that pack fat and calories into a small package. They can put a big dent in your weight-watching efforts. Opt instead for low-fat whole-grain crackers and light feta or fresh mozzarella cheese, olives, and low-fat dips or hummus. • Instead of prime rib, serve flavorful baked fish, pork tenderloin or tarragon shrimp. • Keep portions small for sweet potatoes, bread stuffing or other foods that raise blood sugar. • Bake a fresh fruit crisp instead of a traditional pie with two crusts. • And don’t forget: Make time for physical activity in all your holiday plans.
DECEMBER 2013-FEBRUARY 2014
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