SALMON NOODLE BOWL
This
metabolism boosting recipe can be prepared and served in just 30 minutes and is
a great meal to satisfy your mid day needs. The noodles and vegetables are
loaded with fiber, and the salmon and avocado provide healthy fats. The
asparagus in this dish provide essential vitamins and minerals such as vitamin
A and C, iron and folate.
Ingredients
- 4 ounces soba buckwheat noodles or whole-wheat spaghetti
- 5 ounces asparagus, cut in thirds
- Cooking spray
- 1 (6-oz) salmon fillet, skin off, cut into 8 pieces
- 1 tablespoon toasted sesame oil
- Zest and juice of 1-2 limes (3 TBSP juice)
- 1/4 teaspoon kosher salt
- 1/4 teaspoon fresh pepper
- 4 ounces cucumber, skin on, cut into medium pieces
- 1/2 small avocado, cut into bite-size pieces
Preparation
1. Cook the noodles
in boiling water until soft (about 6 minutes for soba, 8 for spaghetti).
Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook
until al dente (about 2 minutes); rinse under cold water.
2. Heat a grill pan
or skillet over medium-high heat. Coat lightly with cooking spray. Cook the
salmon until cooked through, turning pieces (about 2-3 minutes per side).
3. Make the
vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and
pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a
medium serving bowl.
4. Add the cucumber
and avocado; toss to coat. Just before serving, add salmon. Serve warm or at
room temperature, or make up to 4 hours ahead and keep refrigerated in an
airtight container.
- Preparation time: 8 minutes
- Cooking time: 20 minutes
- Yield: Makes 2 servings (serving size 2 ¼ cups)
Nutritional Information
Calories per serving:
|
492
|
Fat per serving:
|
21.9g
|
Saturated fat per serving:
|
3g
|
Monounsaturated fat per serving:
|
10g
|
Polyunsaturated fat per serving:
|
6.4g
|
Protein per serving:
|
29g
|
Carbohydrates per serving:
|
47g
|
Fiber per serving:
|
7g
|
Cholesterol per serving:
|
54mg
|
Iron per serving:
|
3mg
|
Sodium per serving:
|
783mg
|
Calcium per serving:
|
58mg
|
salmon is always good not too fishy
ReplyDeleteThanks for commenting on my blog, and yes salmon is an excellent source of protein to stick in your diet plan.
ReplyDelete