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.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • 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 degrees 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.

Nutrition Facts

1 fillet with 1/3 cup couscous
401 calories; protein 30.9g; carbohydrates 41.4g; dietary fiber 7.4g; sugars 7.2g; fat 13.2g; saturated fat 2.5g; cholesterol 66.9mg; vitamin a iu 491.7IU; vitamin c 80.4mg; folate 77.7mcg; calcium 79.4mg; iron 2.1mg; magnesium 48.5mg; potassium 680.6mg; sodium 456.8mg.

3 1/2 lean protein, 2 starch, 1/2 fruit, 1/2 vegetables