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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.
- By: Diabetic Living Magazine
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 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
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Prep
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Ready In
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Brush fish with soy sauce. Sprinkle fish with lemon-pepper seasoning.
- 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.
- 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.
- To serve, spoon the couscous mixture onto two serving plates. Arrange the orange-topped fish on top of couscous mixture. Makes 2 servings.
- 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: 2½
- Exchanges: 3½ lean protein, 2 starch, ½ fruit, ½ vegetables
