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Healthy Diet Plans >>
Calories Burned >>
Low Calorie Salmon Recipes |
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Low Calorie Salmon Recipes with Poached SalmonSalmon whether poached, steamed, stir fried or grilled promises various health and heart benefits because of its healthy fatty acid profile.
Omega 3 fatty acid in salmon have promised various health benefits from altering your cholesterol profile, strengthening your eyesight, booting your immune system and even improving your mental health. Try the following low calorie salmon recipes that are mouth watering and healthy.
Poached salmon
Ingredients:
1 salmon fillet (approximately 3 oz)
Water to cover
½ onion, sliced
½ celery stalk, sliced
½ carrot, sliced
1 lemon slice
1 spring parsley
½ teaspoon lemon juice
1 bay leaf
1 tablespoon white wine, dry
Salt and pepper to taste
Non stick cooking spray
Method:
Take a medium sized skillet and spray it lightly with non stick cooking spray. Add onions, carrots, celery, bay leaf, parsley and lemon slice. Sauté for 5 minutes or till the vegetables are just done. Add salmon, water, salt, freshly ground pepper, white wine, and lemon juice.
Boil once and then simmer for 5 minutes on a low flame. Cook uncovered and leave the fish undisturbed. After salmon is perfectly done serve it hot in a serving platter. This recipe serves 1 and provides 140 calories and 4 gm fat.
Sweet soy plank grilled salmon
Ingredient:
1 4-oz wild salmon fillet, skinless cut into ¾-1 inch thick
1 teaspoon soy sauce, reduced sodium
1 teaspoon dry white wine
1 teaspoon mirin (mirin is a very low alcohol Japanese rice wine. Look out for mirin in Asian ingredients in your superstore)
½ teaspoon sugar
1 teaspoon fresh ginger, chopped
1 teaspoon scallions, coarsely chopped
Few slices of lemon, thin slices
Method:
Use a grilling plank to marinate salmon.
Soak the plank for 3 hours in water before using. In the meantime combine mirin, white wine, soy sauce, sugar, scallions and ginger in a sauce pan. Sauté on medium flame till it boils. Remove the pan from heat after boiling and let it cool. Pour this marinade over salmon placed in a shallow dish. Place lemon slice over each cut and keep the dish in the refrigerator for 30 minutes. Preheat the grill on a medium flame and place the planks over direct flame for 2 minutes. Move the plank over the flame in such a way that it stays on an indirect heat. Remove salmon from the marinade and place it on the plank (skin side down). Replace the lemon slice on top and grill closing the lid. Cook for 10 minutes or till the fish is done thoroughly. Serve on a serving dish or you may even use the plank as a serving platter. This recipe serves 1 and provides 190 calories and 8 gm fat.
Salmon Salad Recipe With Crispy PotatoesIngredients:
1 teaspoon olive oil, preferably extra virgin
½ small yellow fleshed potato, sliced into 1/8 inch
¼ medium shallot, sliced thinly
1/8 cup buttermilk, low fat
½ teaspoon rice vinegar
1 3-oz boneless salmon, skinless
Salt to taste
Method:
Heat oil in a medium skillet and add sliced potatoes. Cook on a medium flame on both the sides till brown and crispy.
Transfer in the serving plate and season with salt as desired. To keep it warm you may cover them with a foil. Take the same sauce pan and combine vinegar, shallot, and salt and boil over a medium flame. Remove from heat. Whisk in buttermilk, place salmon and toss with the warm dressing. Cook till salmon is done and serve with the crispy potatoes. This recipe serves 1 and provides 200 calories and 8 gm fat.
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