Hurry-Up Salmon with Sautéed Peppers

By Barbara Day, M.S., R.D., C.N.

This recipe is very easy & quick.  It’s high in vitamin C, potassium, folic acid and vitamin A.  Add a green vegetable like spinach or snap peas and you have a very colorful meal plus it’s loaded with vitamins, minerals and phytochemicals.

Nutritional Information Per Serving:  381 calories, 34 grams protein,  12 grams of fat, 36 grams of CHO,  7 grams dietary fiber, 287 mg sodium.

Preparation Time: 15 minutes Cook Time: 15 minutes  

Serves:  4

Ingredients

  • 1 cup whole wheat couscous
  • 1 ½ teaspoon oil
  • 4 skinless salmon fillets (5 oz, each)
  • ¼ tsp salt
  • 1/8 tsp pepper
  • 2 limes (1 cut into wedges)
  • 3 small peppers (red, orange, yellow or green), thinly sliced
  • 1 medium onion, finely chopped
  • 1/8 tsp salt
  • ½ cup packed fresh basil leaves

Instructions

Prepare couscous as directed.  In a non-stick skillet, heat ½ teaspoon oil on medium.  Sprinkle salt and pepper on salmon.  Cook 8 to 10 minutes in skillet until opaque throughout and flakes turning once.  Transfer to serving plates. Grate lime peel over fish. Wipe fat from skillet before heating 1 teaspoon of oil to sauté peppers and onions. Add 3 tbsp water to mix and 1/8 tsp of salt. Cover and cook for 5 minutes. Uncover and cook for additional 3 minutes until vegetables are tender but crisp.  Stir in basil and cook until wilted. Add 1 tbsp of freshly squeezed lime into pepper mixture. Spoon couscous onto serving plate with salmon.  Add pepper mixture over the couscous.

Shopping List

  • whole wheat couscous
  • oil
  • 4 skinless salmon fillets (5 oz, each)
  • 2 limes
  • 3 small peppers (red, orange, yellow or green)
  • 1 medium onion
  • fresh basil leaves

Image from: www.discusscooking.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

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