- 1 (6-ounce) salmon fillet (about 1-inch thick)
- Cooking spray
- 2 medium potatoes
- Salt and pepper, to taste
- 4 tablespoons shredded Parmesan cheese
- 2 cups mixed salad greens
- 1 cup chopped tomatoes
- 2 tablespoons low-fat balsamic vinaigrette
- 1 lemon
- calories 410
- fat 12 g
- satfat 3 g
- monofat 2 g
- polyfat 2 g
- protein 30 g
- carbohydrate 49 g
- fiber 7 g
- cholesterol 50 mg
- sodium 660 mg
How to Make It
Heat a nonstick skillet or grill pan over medium-high heat. Coat fish with cooking spray. Add fish to pan, and cook 6 minutes on each side or until fish flakes easily when tested with a fork.
While fish cooks, pierce potatoes with a fork; arrange in a circle on paper towels in a microwave oven. Microwave at HIGH 810 minutes, turning potatoes after 5 minutes. Let stand 5 minutes.
Cut the cooked potatoes in half, and sprinkle with the salt, pepper, and Parmesan cheese.
Combine greens, tomatoes, and vinaigrette in a bowl; toss gently.
Cut lemon in half, and squeeze lemon juice over fish. Serve salmon with potatoes and salad.
Carb Star: Potatoes
1 to 7 grams of Resistant Starch
In addition to fiber and Resistant Starch, potatoes are a natural source of a proteinase inhibitor, a natural chemical that boosts satiety hormones and curbs appetite. Potatoes are also incredibly filling andat 300 calories for a large, baked spudgreat for weight loss.
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.