At the beginning of spring, you may be looking forward to longer days and lighter, brighter meals. Try this easy-to-prepare, nutritious and satisfying meal featuring salmon – an excellent source of omega-3 fatty acids, which are essential to many our body’s functions. The zucchini also will provide many phytochemicals that help keep our cells healthy.
There have been some conflicting study results about omega-3 fatty acids in relation to cancer, as animal studies have shown a suppression of cancer growth while studies in humans suggest that omega-3 fatty acid supplements do not reduce cancer risk. However, the 2015 Dietary Guidelines for Americans continues to encourage fish as part of our balanced diet to obtain these necessary fatty acids, as well as other vitamins and minerals essential to keeping our bodies healthy, such as several B vitamins and vitamin D.
This meal is satisfying, as salmon is very high in protein and a fattier fish. If you have experienced taste changes as part of your cancer treatment, try this dish: Its sweet and salty flavors might be just what you’re craving. If you don’t like salmon, try substituting a different fish in this recipe, making sure it is cooked until opaque and flakes with a fork.
Happy healthy spring!
Teriyaki Salmon with Zucchini
Low-sodium teriyaki sauce
2 (6-ounce) salmon fillets
2 small zucchini, thinly sliced
4 scallions, chopped
Combine 5 tablespoons teriyaki sauce and fish in a zip-top plastic bag. Seal and marinate 20 minutes. Toast sesame seeds in a large nonstick skillet over medium heat, and set aside. Drain fish, discarding marinade. Add fish to skillet, and cook 5 minutes. Turn and cook for 5 more minutes over medium-low heat. Remove from skillet, and keep warm. Add the zucchini, scallions, and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned. Stir in 2 tablespoons teriyaki sauce. Sprinkle with sesame seeds, and serve with salmon.
|Calories per serving:||376|
|Fat per serving:||16g|
|Saturated fat per serving:||3g|
|Monounsaturated fat per serving:||6g|
|Polyunsaturated fat per serving:||7g|
|Protein per serving:||40g|
|Carbohydrates per serving:||11g|
|Fiber per serving:||3g|
|Cholesterol per serving:||87mg|
|Iron per serving:||5mg|
|Sodium per serving:||375mg|
|Calcium per serving:||53mg|