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Glazed Salmon with Stir-fried Vegetables

Yield Makes 4 servings

Ingredients

  • 2 carrots
  • 1 parsnip
  • 1 small red bell pepper
  • 8 green onions
  • 4 (4-ounce) skinless salmon fillets
  • 1/4 teaspoon salt
  • Vegetable cooking spray
  • 1/4 cup apple jelly
  • 3 tablespoons rice wine vinegar
  • 2 tablespoons water
  • 1 tablespoon lite soy sauce
  • 1 teaspoon cornstarch
  • 1/2 to 1 teaspoon chopped fresh dill (optional)
  • 2 teaspoons vegetable oil
  • Garnish: fresh dill sprigs

Nutrition Information

  • calories 348
  • caloriesfromfat 39 %
  • fat 15 g
  • satfat 2.7 g
  • monofat 5.8 g
  • polyfat 5.2 g
  • protein 24 g
  • carbohydrate 28 g
  • fiber 3.5 g
  • cholesterol 67 mg
  • iron 1 mg
  • sodium 399 mg
  • calcium 52 mg

How to Make It

  1. Cut first 4 ingredients into thin strips, and set aside.

  2. Sprinkle salmon fillets evenly with salt. Place on a rack in a broiler pan coated with cooking spray.

  3. Broil 6 inches from heat 10 to 13 minutes or until fish flakes with a fork.

  4. Whisk together jelly, next 4 ingredients, and, if desired, dill.

  5. Cook carrot and parsnip in hot oil in a large skillet over medium-high heat, stirring often, 2 to 3 minutes. Add bell pepper and onions; cook 1 to 2 minutes or until crisp-tender. Remove vegetables from skillet, and keep warm.

  6. Add jelly mixture to skillet, and cook, stirring constantly, 3 to 4 minutes or until thickened.

  7. Spoon vegetables evenly onto serving plates. Drizzle with half of sauce. Top with salmon fillets, and drizzle with remaining sauce. Garnish, if desired.

  8. *Only 7% of the total calories in this recipe come from saturated fat. The remaining fat calories are from beneficial mono- or polyunsaturated oils.