Southwest Salmon and Sweet Potatoes

December 14, 2010 at 10:05 PM | Posted in diabetes, low calorie, low carb, salmon, sweet potatoes | Leave a comment

Another tasty recipe from Diabetic Living On Line, Southwest Salmon and Sweet Potatoes

Using foil packets to steam foods–rather than cooking them in butter or oil–helps trim calories and fat. This salmon and sweet potato combo is a delightful example.

SERVINGS: 4 servings
CARB GRAMS PER SERVING: 21

4     5-ounce fresh or frozen skinless salmon fillets
12     ounces sweet potatoes, scrubbed and cut crosswise into 1/8- to 1/4-inch-thick slices
2     teaspoons canola oil
1/2     teaspoondried oregano, crushed
1/2     teaspoon ground ancho chile pepper or chili powder
1/2     teaspoon ground cumin
1/4     teaspoon salt
1/4     teaspoon ground black pepper
Nonstick cooking spray
1     medium orange, peeled and coarsely chopped

1. Preheat oven to 350°F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels; set aside. In a medium bowl, toss sweet potato slices with oil. In a small bowl, combine oregano, chile pepper, cumin, salt, and black pepper. Sprinkle 1 teaspoon of the oregano mixture evenly on the salmon. Add remaining oregano mixture to sweet potatoes and toss to coat.

2. Tear off four 18-inch squares of heavy foil. Lightly coat one side of each foil square with nonstick cooking spray. In the center of each foil square, arrange one-fourth of the sweet potato slices, overlapping slightly. Top each sweet potato mound with a salmon fillet and arrange orange pieces atop salmon.

3. For each packet, bring up two opposite edges of a foil square and seal with a double fold. Fold ends to completely enclose fish and vegetables, leaving space for steam to build. Place the packets, seam sides up, on a very large baking sheet.

4. Bake for 30 to 35 minutes or until fish flakes easily when tested with a fork and sweet potatoes are tender. Open the packets carefully when checking doneness. Transfer contents of each packet to a dinner plate.

Nutrition Facts Per Serving:

* Servings: 4 servings
* Calories369
* Total Fat (g)18
* Saturated Fat (g)3
* Monounsaturated Fat (g)7
* Polyunsaturated Fat (g)6
* Cholesterol (mg)83
* Sodium (mg)280
* Carbohydrate (g)21
* Total Sugar (g)7
* Fiber (g)4
* Protein (g)30
* Vitamin C (DV%)41
* Calcium (DV%)6
* Iron (DV%)6
Diabetic Exchanges
* Starch (d.e.)1.5
* Lean Meat (d.e.)4
* Fat (d.e.).5

http://www.diabeticlivingonline.com/

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