Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

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From: What to Eat with Diabetes 2019

Fresh jalapeños give this quick and easy roasted salmon dish its kick; honey and balsamic vinegar give it a sweet finish. A nutty-tasting wild rice pilaf completes this healthy dinner that comes together in just 30 minutes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 5 skinless salmon fillets, fresh or frozen (1¼ lbs.)
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon honey
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 1 cup chopped red and/or yellow bell pepper
  • ½ to 1 small jalapeño pepper, seeded and finely chopped
  • 2 scallions (green parts only), thinly sliced
  • ¼ cup chopped fresh Italian parsley
  • 2⅔ cups Wild Rice Pilaf (see Associated Recipes)

Preparation

  • Prep

  • Ready In

  1. Thaw salmon, if frozen. Preheat oven to 425°F. Line a 15-by-10-inch baking pan with parchment paper. Place the salmon in the prepared pan. Whisk vinegar and honey in a small bowl; drizzle half of the mixture over the salmon. Sprinkle with salt and pepper.
  2. Roast the salmon until the thickest part flakes easily, about 15 minutes. Drizzle with the remaining vinegar mixture.
  3. Coat a 10-inch nonstick skillet with cooking spray; heat over medium heat. Add bell pepper and jalapeño; cook, stirring frequently, just until tender, 3 to 5 minutes. Remove from heat. Stir in scallion greens.
  4. Top 4 of the salmon fillets with the pepper mixture and parsley. Serve with pilaf. (Refrigerate the remaining salmon for another use, see Note.)
  • Note: If you are following our 1,500-calorie diabetes meal plan, transfer 1 salmon fillet to an airtight container and refrigerate for use in Greek Salmon Salad (see Associated Recipes).

Nutrition information

  • Serving size: 4 oz. salmon & ⅔ cup rice pilaf
  • Per serving: 339 calories; 5 g fat(1 g sat); 4 g fiber; 43 g carbohydrates; 30 g protein; 66 mcg folate; 53 mg cholesterol; 7 g sugars; 3 g added sugars; 1,486 IU vitamin A; 48 mg vitamin C; 66 mg calcium; 2 mg iron; 442 mg sodium; 776 mg potassium
  • Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (30% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean protein, 2½ starch, ½ vegetable

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