Salmon with Broccoli Couscous

Salmon with Broccoli Couscous

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From: Diabetic Living Magazine

Go fishing at your grocery store and you won't find a meal that is much easier, or healthier, than this one. Salmon is one of a few foods that contain omega-3 fatty acids, which can help prevent disease.

Ingredients 2 servings

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Original recipe yields 2 servings
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Metric
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  • 2 (4 ounce) fresh or frozen skinless salmon fillets, skinned
  • ½ to 1 teaspoon reduced-sodium soy sauce
  • ¼ teaspoon lemon-pepper seasoning or freshly ground black pepper
  • 1 small orange, thinly sliced
  • 1 cup small broccoli florets
  • ⅔ cup reduced-sodium chicken broth
  • 1 teaspoon bottled minced roasted garlic or minced garlic
  • ⅓ cup whole wheat couscous

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Brush fish with soy sauce. Sprinkle fish with lemon-pepper seasoning.
  2. Preheat oven to 450°F. Place the fish in a greased 2-quart baking dish, tucking under any thin edges. Bake, uncovered, for 6 minutes. Arrange the orange slices on top of fish. Bake 2 to 4 minutes more or until fish flakes easily with a fork.
  3. Meanwhile, combine the broccoli, broth, and garlic in a small saucepan. Bring just to boiling; reduce heat. Simmer, covered, about 2 minutes or until broccoli is crisp-tender. Stir in couscous. Remove from heat. Cover and let stand for 5 minutes.
  4. To serve, spoon the couscous mixture onto two serving plates. Arrange the orange-topped fish on top of couscous mixture. Makes 2 servings.

Nutrition information

  • Serving size: 1 fillet with ⅓ cup couscous
  • Per serving: 401 calories; 13 g fat(3 g sat); 7 g fiber; 41 g carbohydrates; 31 g protein; 78 mcg folate; 67 mg cholesterol; 7 g sugars; 492 IU vitamin A; 80 mg vitamin C; 79 mg calcium; 2 mg iron; 457 mg sodium; 681 mg potassium
  • Nutrition Bonus: Vitamin C (133% daily value), Folate (20% dv)
  • Carbohydrate Servings:
  • Exchanges: 3½ lean protein, 2 starch, ½ fruit, ½ vegetables

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