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Teriyaki salmon, asian slaw and soba noodles

Teriyaki Salmon

4 servings

1 LB	Salmon fillet

Marinade

2 TB	light soy sauce
2 TB	brown sugar
1 TB	honey
1 TB	olive oil
2 TB	fresh ginger, minced

Preheat the oven to 350 degrees.

Combine marinade ingredients in small bowl. Lay fish, skin side down, on a piece of foil large enough to enclose entire fillet. Drizzle marinade over fish. Crimp foil around edges to enclose fish. Bake for 15-25 minutes, or until fish is done.

Make a bed of noodles on plate. Top with fish fillet and drizzle with remaining marinade. Serve a generous portion of slaw alongside noodles.

Hints

Practice proportioning – fill most of your plate with Asian Slaw and Noodles. Add 3-6 ounces of fish to complete the meal.
Fresh salmon is a rich source of omega-3 fats – an important part of a healthy eating plan.

Fish & Marinade, per serving:

282 calories	24 gm protein
15 gm fat	3 gm saturated fat
75 mg cholesterol	12 gm carbohydrate
0 gm fiber	340 mg sodium

Asian Slaw

4 servings

1/2	small head Napa cabbage (or green cabbage), thinly sliced
1/2	red pepper, julienned
2	carrots, shredded
2	green onions, diagonally sliced, white & green parts

Dressing

4 TB	unseasoned rice vinegar
4 TB	sugar
1 t	sesame oil

Prepare salad ingredients and place in bowl. To prepare dressing, heat vinegar and sugar over medium-low heat until sugar dissolves. Add sesame oil and stir to combine. Pour over salad while still warm.

Hints

Julienne is a term meaning to cut into match-stick strips.
Salad ingredients can be prepared ahead of time, placed in a sealed baggie, and stored in refrigerator.

Slaw and dressing, per serving:

85 calories	5 gm protein
1 gm fat	0 gm saturated fat
0 mg cholesterol	19 gm carbohydrate
2 gm fiber	49 gm sodium

Soba Noodles

4 Servings

1 8-ounce package

soba noodles (Soba noodles are made of buckwheat flour, but any type of noodles will work.)

Bring large saucepan of water to a boil. Add soba noodles. Cook according to package directions. Drain and rinse with cold water. Serve.

Soba noodles, per serving:

290 calories	5 gm protein
1 gm fat	0 gm saturated fat
0 mg cholesterol	39 gm carbohydrate
2 gm fiber	70 mg sodium

Recipes for a Heart-Healthy Kitchen