Salted Salmon with Parmesan and Potatoes

Salmon, like tuna, is packed with metabolism-boosting omega-3 fatty acids. This dish also features CLA in the cheese, Resistant Starch from the potatoes, and fiber from the greens.Resistant Starch: 2.1g


Ingredient Checklist

  • 1 (6-ounce) salmon fillet (about 1-inch thick)
  • Cooking spray
  • 2 medium potatoes
  • Salt and pepper, to taste
  • 4 tablespoons shredded Parmesan cheese
  • 2 cups mixed salad greens
  • 1 cup chopped tomatoes
  • 2 tablespoons low-fat balsamic vinaigrette
  • 1 lemon


Instructions Checklist

  • Step 1 Heat a nonstick skillet or grill pan over medium-high heat. Coat fish with cooking spray. Add fish to pan, and cook 6 minutes on each side or until fish flakes easily when tested with a fork.
  • Step 2 While fish cooks, pierce potatoes with a fork; arrange in a circle on paper towels in a microwave oven. Microwave at HIGH 8–10 minutes, turning potatoes after 5 minutes. Let stand 5 minutes.
  • Step 3 Cut the cooked potatoes in half, and sprinkle with the salt, pepper, and Parmesan cheese.
  • Step 4 Combine greens, tomatoes, and vinaigrette in a bowl; toss gently.
  • Step 5 Cut lemon in half, and squeeze lemon juice over fish. Serve salmon with potatoes and salad.
  • Step 6 Carb Star: Potatoes
  • Step 7 1 to 7 grams of Resistant Starch
  • Step 8 In addition to fiber and Resistant Starch, potatoes are a natural source of a proteinase inhibitor, a natural chemical that boosts satiety hormones and curbs appetite. Potatoes are also incredibly filling and—at 300 calories for a large, baked spud—great for weight loss.

Nutrition Facts

Per Serving: 410 calories; fat 12g; saturated fat 3g; mono fat 2g; poly fat 2g; protein 30g; carbohydrates 49g; fiber 7g; cholesterol 50mg; sodium 660mg.

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