Salmon, like tuna, is packed with metabolism-boosting omega-3 fatty acids. This dish also features CLA in the cheese, Resistant Starch from the potatoes, and fiber from the greens.Resistant Starch: 2.1g

Recipe by Health August 2010


Credit: Jim Bathie

Recipe Summary

8 mins
12 mins
20 mins
2 servings (serving size: 3 ounces salmon, 2 potato halves, and 1 1/2 cups salad)


Ingredient Checklist


Instructions Checklist
  • 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 8–10 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 and—at 300 calories for a large, baked spud—great for weight loss.

Chef's Notes

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


The CarbLovers Diet

Nutrition Facts

410 calories; fat 12g; saturated fat 3g; mono fat 2g; poly fat 2g; protein 30g; carbohydrates 49g; fiber 7g; cholesterol 50mg; sodium 660mg.