Why Dr. Hoody Endorses this recipe:
This one-dish grilled salmon recipe is perfect for a busy weeknight. It is good because it is high in protein and still has sufficient fat (the omega 3 type) and carbohydrate to satisfy you.
It has a significant amount of greens, which is vital to keeping the pounds off. We need Greens with every meal, 5-8 servings per day. They give us our best source of many nutrients and fiber. High fiber content keeps our metabolic system going, like having no police on the highway, everyone just picks up speed. For most of us, that is better for our metabolism.
And goat cheese is preferable to regular cheese because it contains the type of fat that can be used for regenerating healthy brain and nerve cells just like the olive oil.
Prep: 10 mins
Cook: 10 mins
Total: 20 mins
Yield: Makes 4 servings (serving size: 1 salad)
- Cooking spray
- 4 (4-ounce) salmon fillets
- ½ teaspoon salt
- ½ teaspoon pepper
- 2 (6-inch) whole-wheat pitas
- 8 ounces mixed salad greens
- ½ cup (2 ounces) crumbled goat cheese
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 tablespoon honey
- 1 teaspoon Dijon mustard
- ½ teaspoon salt
- ¼ teaspoon pepper
Step 1: Coat the grill with cooking spray, and heat to medium-high. Sprinkle salmon fillets with salt and pepper, and grill 4 minutes on each side (skin side up first) or just until done. Remove skin; transfer fillets to a plate.
Step 2: Grill pitas for about 45 seconds per side, or until lightly browned. Cut each into 4 wedges.
Step 3: Divide salad among 4 plates, and top with goat cheese and salmon. Whisk vinaigrette ingredients in a small bowl, and drizzle over greens. Top each salad with 2 pita crisps.
Step 4: Wine note: The tangy goat cheese and smoky salmon in the salad echo the contrasting lime fruit and rich oakiness of a California Fumé Blanc. Look for the vibrant, melony-tasting Chateau St. Jean, around $
Nutrition Facts Per Serving:
414 calories; fat 20g; saturated fat 5g; mono fat 9g; poly fat 5g; protein 33g; carbohydrates 26g; fiber 4g; cholesterol 83mg; iron 3mg; sodium 632mg; calcium 98mg.
For more information about creating a healthy plate, visit www.choosemyplate.gov.
By Gretchen Roberts
Recipe by Health