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.
· 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.
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
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.