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EATing for Your Eyes – Salmon

March 09, 2016

EATing for Your Eyes – Salmon

Cold-water fish such as salmon, mackerel, tuna and sardines are rich in omega-3 fatty acids, which may help protect against dry eyes, macular degeneration and even cataracts. Salmon is also packed with protein and vitamin D.

Teriyaki Salmon with Zucchini is a healthy, easy to prepare meal with only six ingredients.

 

Ingredients:

·       Low-sodium teriyaki sauce

·       2 (6-ounce) salmon fillets

·       Sesame seeds

·       2 small zucchini, thinly sliced

·       4 scallions, chopped

·       Canola oil

For the weight watchers out there, this entire meal only consists of 376 calories.

            

 

Nutritional Information:

Fat per serving: 16g

Saturated fat per serving: 3g

Monounsaturated fat per serving: 6g

Polyunsaturated fat per serving: 7g

Protein per serving: 40g

Carbohydrates per serving: 11g

Fiber per serving: 3g

Cholesterol per serving: 87mg

Iron per serving: 5mg

Sodium per serving: 375mg

Calcium per serving: 53mg

 

Preparation:

Combine 5 tablespoons teriyaki sauce and salmon in a zip-top plastic bag.

Seal and marinate for 20 minutes.

Toast sesame seeds in a large non-stick skillet over medium heat, and set aside.

Drain salmon, discarding marinade.

Add salmon to skillet, and cook for 5 minutes.

Turn salmon and cook for 5 more minutes over medium-low heat.

Remove salmon from skillet, and keep warm.

Add the zucchini, scallions, and 2 teaspoons oil to skillet.

Sauté 4 minutes, or until lightly browned.

Stir in 2 tablespoons teriyaki sauce.

Sprinkle with sesame seeds, and serve with salmon.

#LoveYourEyes

Source:
20 Grilled and Baked Salmon Recipes – Health.com. 2015. 20 Grilled and Baked Salmon Recipes – Health.com. [ONLINE] Available at: http://www.health.com/health/gallery/0,,20414928,00.html. [Accessed 28 July 2015].

 

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