HOT & SOUR SALMON AND BOK CHOY

A little info about Salmon

Salmon is one of the most nutritious foods on the planet.
This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It's also tasty, versatile and widely available.
Here are 11 amazing health benefits of salmon.

Great Source of Protein
Salmon is rich in high-quality protein.

Like omega-3 fats, protein is an essential nutrient that you must get from your diet.

Protein plays a number of important roles in the body, including helping your body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process
Recent research has found that for optimal health, each meal should provide at least 20–30 grams of high-quality protein

A 3.5-ounce serving of salmon contains 22–25 grams of protein.

BOTTOM LINE:
Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving.

 

HOT & SOUR SALMON AND GREENS

 

Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases

This recipe makes 6 servings 

INGREDIENTS 

2½ pounds baby bok choy or bok choy, stem ends and leaf tips trimmed 

8 whole scallions, ends trimmed, cut into thin slices on the diagonal 

¼ cup fresh ginger cut into very thin julienne shreds 

6 salmon steaks, about 6 ounces each 

3 cups cooked brown rice 

 

DRESSING 

3 tablespoons reduced-sodium soy sauce 

2 tablespoons Chinese black vinegar or balsamic vinegar 

2 tablespoons sugar 

1 tablespoon minced garlic

 

DIRECTIONS 

  1. Trim the tough outer leaves from thebokchoy and discard. Rinse the stalks and leaves and 

drain. Cut the stalks in half lengthwise. Cut the halves diagonally into 2-inch sections. In 

a bowl, toss the scallions and ginger with the bok choy sections. Arrange on a heatproof 

platter. 

  1. Mix the ingredients of the dressing and pour into a serving bowl.
  2. Preheat the oven to 450°F. Place the salmon steaks on top of the greens. Pour into a

roasting pan several inches of water and heat until boiling. Carefully place the platter of 

salmon and vegetables on top of a rack or steamer tray in the roasting pan. Cover the top 

of the pan tightly with aluminum foil. Bake 7 to 9 minutes, or until the fish is cooked. 

  1. Serve the salmon from the heat-proof platter or arrange the steamed vegetables and salmon

on serving plates. Spoon the dressing on top and serve with brown rice.

 

Per Serving:
Calories 430
Total Fat 14 g; Sat Fat 2 g
Protein 44 g; Carbs 32 g
Fiber 4 g
Cholesterol 105 mg
Sodium 480 mg

 

Adapted from A Spoonful of Ginger by Nina Simonds 

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