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Sesame-Orange Salmon Recipe

We're always looking for new and interesting ways to prepare salmon. This Asian-inspired butter will be a new favorite for citrus lovers. Using reduced-fat butter saves 40 calories and 4 grams of fat per serving but still adds a generous coating to the salmon. —Healthy Cooking Test Kitchen

This recipe is:

Quick

Diabetic Friendly

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Sesame-Orange Salmon Recipe

Prep/Total Time: 15 min.

Yield: 2 Servings

5 10 15

Ingredients

2 salmon fillets (4 ounces each)
5 teaspoons reduced-fat butter, melted
1-1/2 teaspoons reduced-sodium soy sauce
3/4 teaspoon grated orange peel
1/2 teaspoon sesame seeds

Directions

Place salmon skin side down on a broiler pan. Combine butter, soy sauce, orange peel and sesame seeds. Brush one-third of mixture over salmon. Broil 3-4 in. from the heat for 7-9 minutes or until fish flakes easily with a fork, basting occasionally with remaining butter mixture. Yield: 2 servings.

Editor's Note: This recipe was tested with Land O'Lakes light stick butter.

Nutritional Facts 1 fillet equals 225 calories, 16 g fat (5 g saturated fat), 69 mg cholesterol, 288 mg sodium, 1 g carbohydrate, trace fiber, 20 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.

Originally published as Sesame-Orange Salmon in Healthy Cooking Annual Recipes Annual 2013

Tips for Buying and Storing Fish

When buying fresh fish fillets or steaks, look for firm flesh that has a moist look. Don't purchase fish that looks dried out. Whole fish should have bright clear eyes that are not sunken and a firm body that is springy to the touch. Fresh fish should have a mild smell, not a strong odor.

When buying frozen fish, look for packages that are solidly frozen, tightly sealed and free of freezer burn and odor.

Follow these guidelines for how much fish to purchase per person: about 1 pound whole, 1/2 pound pan-dressed or steaks and 1/4 to 1/3 pound fillets.

Fresh fish is highly perishable and should be prepared within a day or two after it is caught or purchased. Freshly caught fish should be pan-dressed, washed in cold water, blotted dry with paper towels, placed in an airtight container or heavy-duty plastic bag and refrigerated.

For long-term storage, wrap fish in freezer paper, heavy-duty foil or heavy-duty plastic bags and freeze no longer than 3 months for fatty or oily fish (such as salmon, whitefish, mackerel) or 6 months for lean fish (such as sole, catfish, cod, orange roughy).