Salmon is loaded with healthful omega-3 fatty acids. These are also found in tuna, herring, mackerel and sardines.
1/2 cup lite soy sauce, divided
1/4 cup fresh lemon juice
1 Tbsp. Asian mustard
1/2 tsp. Chinese 5-Spice powder
4 salmon fillets (5 oz. each), skin removed and thinly sliced,
or salmon steaks
Nonstick cooking spray
1 Tbsp. sesame seeds
2 small carrots, cut into julienne strips
1 leek (white part only), trimmed, rinsed and
cut into julienne strips
1 cup water or fat-free, reduced sodium chicken
or vegetable broth
1 tsp. sesame oil
In small bowl, combine 1/4 cup soy sauce, lemon juice, mustard and spice powder. Place salmon in shallow dish. Brush soy mixture over both sides of fish. Cover with plastic and refrigerate 1 hour. Preheat broiler. Spray medium skillet with cooking spray. Heat skillet over medium heat. Add sesame seeds. Sauté until golden, 1-2 minutes. Transfer sesame seeds to plate. Spray skillet again. Sauté carrot and leek until crisp, but tender, about 5 minutes. Add broth, remaining soy sauce and sesame oil. Simmer until most of liquid evaporates, about 10-15 minutes. Meanwhile, place salmon on broiler pan. Broil, 4 inches from heat, until fish is cooked through, about 5 minutes. Spoon leek mixture evenly onto 4 serving plates. Arrange salmon strips evenly on top. Sprinkle with sesame seeds. Serve immediately.
Makes 4 servings. Per serving: 329 Calories, 17 g Total Fat (4 g Saturated Fat), 9 g Carbohydrates, 30 g Protein, 1 g Dietary Fiber, 738 mg Sodium.