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Ingredients
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5 skinless salmon fillets, fresh or frozen (1 1/4 lbs.)
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2 tablespoons balsamic vinegar
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1 tablespoon honey
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¼ teaspoon salt
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⅛ teaspoon ground pepper
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1 cup chopped red and/or yellow bell pepper
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½ to 1 small jalapeño pepper, seeded and finely chopped
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2 scallions (green parts only), thinly sliced
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¼ cup chopped fresh Italian parsley
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2 2/3 cups Wild Rice Pilaf
Directions
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Thaw salmon, if frozen. Preheat oven to 425 degrees 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.
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Roast the salmon until the thickest part flakes easily, about 15 minutes. Drizzle with the remaining vinegar mixture.
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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.
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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).
Associated Recipes
Nutrition Facts (per serving)
339 | Calories |
5g | Fat |
43g | Carbs |
30g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 4 oz. salmon & 2/3 cup rice pilaf | |
Calories 339 | |
% Daily Value * | |
Total Carbohydrate 43g | 15% |
Dietary Fiber 4g | 13% |
Total Sugars 7g | |
Added Sugars 3g | 6% |
Protein 30g | 59% |
Total Fat 5g | 7% |
Saturated Fat 1g | 7% |
Cholesterol 53mg | 18% |
Vitamin A 1486IU | 30% |
Vitamin C 48mg | 53% |
Folate 66mcg | 17% |
Sodium 442mg | 19% |
Calcium 66mg | 5% |
Iron 2mg | 12% |
Magnesium 94mg | 22% |
Potassium 776mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.