• Baked Teriyaki Salmon with Zucchini Recipe

    Posted on December 31, 2013 by in Healthy Recipes

    Nutrition per serving:

     

    376 Calories per serving

    16g of fat per serving

    Saturated fat = 3g

    Monounsaturated fat = 6g

    Polyunsaturated fat = 8g

    40g of protein

    11 g of carbo

    3g of fiber

    88mg of cholestrol

    5mg of Iron

    53mg of Calcium

    375mg of Sodium

    baked salmon recipe with zucchini

    All About Baked Salmon Recipe with Zucchini

    Ingredients:~

    • Teriyaki sauce low sodium brand
    • 2 salmon fillets weighing 6 ounce
    • 2 zucchini, sliced
    • 5 scallions chopped and olive oil and sesame seeds

    Method of Preparation and Cooking:~

    • Marinate the fish in 5 tablespoons of teriyaki sauce for 20 minutes.
    • Toast sesame seeds in a skillet over medium heat and put aside.
    • Drain fish off marinate. Add a teaspoon of oil and stir fry salmon with skin side on skillet for 5 minutes. Put aside in oven and bake salmon to even brown another 2 minutes.
    • Add zucchini, scallions, 2 teaspoons of oil and the leftover marinate from the salmon and 1 tablespoon of teriyaki sauce and saut√© about 4 minutes or until lightly and evenly brown in color.
    • Pour mixture of zucchini teriyaki sauce onto baked salmon and sprinkle sesame seeds and serve.

    Health Benefits of Salmon Nutrition

    I love salmon! It’s a fish that even fish hatters like! It is easy to handle and is purchased without the bones and you can grill it, bake it, saute it, steam it and even have raw Japanese sashimi with it!

    If possible at all, choose wild salmon as it can be eaten without fear of mercury contamination. Salmon has a very highly prized nutrient known as omega-3 fatty acids. See Wiki for omega-3 fatty acids.

    Although baked salmon recipe alone is not very healthy due to the “baked” method, but in this case we baked it in 2 minutes just to add texture and taste to the beautiful fish!

    Why we use salmon recipe so often..?

    Besides its omega-3 fats, salmon is prized because just a 4 oz serving of wild salmon provides a full day’s worth of vitamin D! Also, the same piece of salmon fish contains half of B12, niacin, selenium, B6 and magnesium.

    Salmon protection for the body
    • Omega-3 fats reduce inflammation in our bodies. Inflammation causes many health issues including heart disease, diabetes, more cancers and arthritis.
    • Salmon diet also helps prevent blood clots that cause stroke to occur.
    • Now, science has found that salmon also slows down problems like Alzheimer’s disease and aging issues.
    • Further health effects are acting as an anti-depression and reduced aggressive behaviour.
    Controversy about eating farmed salmon.

    Most of the salmon available for human consumption today is farmed.

    The problem with that is that studies have found high concentrations of contaminants such as lead and cadmium in them.

    Due to the new feeds developed with soybean, wheat and fed to the fishes, today’s salmons have less omega-3 fats in total percentage against their wild salmon counterparts which are totally carnivores.

    Farmed fish produces environmental issues.

    Environmental Issues: Farmed fish produce a bunch of environmental problems. Read them in Farmed Salmon impacts.

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    See also another great salmon recipe at my blog for Pan Fried Salmon and Spinach with Recipes Cream Sauce.

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