Basil Salmon and Julienne Vegetables

The freezer case holds the secret for making this dish extra fast because the veggies in the bell pepper and onion stir-fry mixture are already cut up.

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 210
Fat 7g
Saturated Fat 2g
Sodium 390mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 210
Calories from Fat: 70),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 65mg; 65%;
Sodium: 390mg; 390%;
Total Carbohydrate: 12g; 12%
(Dietary Fiber 2g 2% Sugars 6g 6% ),
Protein: 23g; 23%

% Daily Value*:

Vitamin A: 8%;
Vitamin C: 40%;
Calcium: 4%;
Iron: 8%;

Exchanges:

0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 15 min
Total Time 25 min
Servings 4

Ingredients

: Cooking spray

1: teaspoon olive, canola or soybean oil

1: bag (1 lb) frozen bell pepper and onion stir-fry

1: medium zucchini, cut into julienne (matchstick-size) strips

1: salmon fillet (1 lb), cut into 4 pieces

2: tablespoons chopped fresh basil leaves

1/2: teaspoon seasoned salt

1: teaspoon lemon-pepper seasoning

1/4: cup Progresso® chicken broth (from 32-oz carton)

Directions

1 Spray 12-inch skillet with cooking spray; add oil and heat over medium heat. Add bell pepper stir-fry; cook 2 minutes, stirring occasionally. Stir in zucchini.
2 Place salmon, skin side down, in skillet, pushing down into vegetables if necessary. Sprinkle salmon and vegetables with basil, seasoned salt and lemon-pepper seasoning. Pour broth over salmon and vegetables.
3 Reduce heat to medium-low. Cover; cook 8 to 10 minutes or until salmon flakes easily with fork. Remove salmon and vegetables from skillet with slotted spoon.

Reviews

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1 - 1 of 1 Reviews View All

Posted 1/13/2009 10:21:02 AM REPORT ABUSE Scott & Sarah said:

Rating:

Very quick to make, tasted great, only difference we did was to use Steelhead and some minced garlic, still was delicious.

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 10/31/2012. NOTE: We do not include optional ingredients in our calculations.