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Dinner

Sautéed Salmon with Asian Marinade

This salmon marinade saves you some time by marinating the night before and you'll have a deeply flavored nutritional powerhouse on the table in minutes!

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Serves: 2
Hands-on time: 15
minutes
Total time: 25 minutes (plus 30 minutes to 1 hour marinating time)

INGREDIENTS:

  • 2 cloves garlic, chopped
  • 1/4 cup balsamic vinegar
  • 2 tbsp low-sodium soy sauce
  • 2 tsp olive oil cooking spray
  • 1 tbsp chopped fresh dill
  • Juice 1/2 lemon
  • 1/8 tsp fresh ground black pepper
  • 2 4-oz boneless salmon fillets, skin-on or skinless

INSTRUCTIONS:

  1. In a large baking dish or re-sealable plastic bag, combine garlic, vinegar, soy sauce, 2 tsp oil, dill, lemon
    juice and pepper. Add salmon and coat with mixture.
  2. Marinate at room temperature for 30 minutes to 1 hour; if salmon is not fully immersed in mixture, turn halfway
    through.
  3. Mist a large nonstick skillet with cooking spray and heat on medium-high. Add salmon, discarding marinade. Cook,
    turning once, for 6 to 8 minutes, until flakes easily when tested with a fork. (NOTE: Reduce heat to medium if
    salmon starts to darken quickly.)

Nutrients per serving (4-oz piece of salmon): Calories: 230, Total Fat: 10 g, Sat. Fat: 1 g, Omega-3s: 1980
mg, Omega-6s: 720 mg, Carbs: 9 g, Fiber: 0.2 g, Sugar: 5 g, Protein: 24 g, Sodium: 448 mg, Cholesterol: 62 mg

Video: Fish: Salmon

Chef Jo shares all you need to know
about this firm pink fish, plus a recipe for Asian-style grilled salmon!

Video: How to: Marinades

Chef Jo prepares a simple marinade
laced with flavors of the Caribbean, and shares everything you need to know about marinades.