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Grilled Salmon Steaks with an Oregano Salsa

1 Reviews
100% would make this recipe again

The combination of ligthly acidic tomatoes with salmon works very well.

Preparation : 5 min Cooking : 10 min
250 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

Ingredients

aluminum foil
2 1/4 tsp margarine non-hydrogenated 10 g
2 salmon steaks 340 g
2 tbsp white wine 30 mL
2 tsp dried oregano 1 g
2 tomatoes, diced 240 g
1 green onions/scallions, green tops only, finely chopped
1 tbsp extra virgin olive oil 15 mL
ground pepper to taste [optional]
salt [optional]

Method

  1. Prepare one square of heavy-duty aluminum foil per each steak. Spread the margarine on the foil, then lay one steak on top. Add the wine, then season with half of the oregano followed by ground pepper to taste. Wrap the salmon steaks loosely in foil, sealing the edges securely.
  2. Cook on a medium-hot grill for about 10 min, until just tender. Alternatively, the fish may be broiled in the oven. Check with a fork to see if the fish is cooked through.
  3. While the fish is cooking, finely dice the tomatoes and chop the green onion tops, then put them in a bowl. Add the olive oil, the remaining oregano, and salt to taste. Toss well.
  4. Serve the salmon hot or cold, covered with the salsa.

Nutrition Facts Table

per 1 Serving (250g)

Amount

% Daily Value

Calories

250

Fat

13 g

20 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

30 mg

Sodium

100 mg

4 %

Carbohydrate

5 g

2 %

Fibre

2 g

8 %

Sugars

3 g

Protein

28 g

Vitamin A

42 %

Vitamin C

29 %

Calcium

8 %

Iron

12 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Added Sugar, Trans Fat
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Source of  :
Calcium, Copper, Folacin, Iron, Manganese, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C, Zinc
Good source of  :
Magnesium
Excellent source of  :
Niacin, Phosphorus, Potassium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 3 ½
Fats 2

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again