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Healthified Grilled Salmon and Blueberry-Balsamic Sauce

56% less sat fat • 73% less sodium than the original recipe. Frozen blueberries are more than quick and flavorful—they’re also a great source of healthful antioxidants.

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( 4 Ratings)

4 Ratings

5 Stars 50%

4 Stars 25%

3 Stars 25%

2 Stars 0%

1 Stars 0%

Member Reviews ( 2 )
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The Quick Take & Nutrition Info

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The Quick Take: Healthified

  • Calories Reduced By 110
  • Fat Reduced By 11g
  • Sodium Reduced By 380mg
See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 portion salmon plus 1/4 cup sauce
Calories
310
(
Calories from Fat
150),
% Daily Value
Total Fat
17g
17%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
0g
0%
),
Cholesterol
60mg
60%;
Sodium
140mg
140%;
Total Carbohydrate
14g
14%
(Dietary Fiber
2g
2%
  Sugars
11g
11%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
20%;
Calcium
2%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.
  • Prep Time 20 min
  • Total Time 45 min
  • Servings 4

Ingredients

4
4-ounce fresh or frozen skinless salmon fillets
1 1/2
cups Cascadian Farm® frozen organic blueberries
1/4
cup finely chopped onion
1
clove garlic, minced
1
teaspoon olive oil
2
tablespoons balsamic vinegar or cider vinegar
1
tablespoon packed brown sugar
1
teaspoon grated fresh ginger
1/2
teaspoon finely shredded lemon peel
Nonstick cooking spray
1/8
teaspoon salt
1/8
teaspoon ground black pepper
Snipped fresh chives (optional)

Directions

  • 1 Thaw fish, if frozen, and blueberries. For sauce: In a small saucepan, cook and stir onion and garlic in hot oil about 3 minutes or until softened. Add blueberries, vinegar, brown sugar, ginger, and lemon peel. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until sauce has thickened and reduced to 1 cup.
  • 2 Meanwhile, rinse salmon; pat dry with paper towels. Lightly coat salmon with nonstick cooking spray; sprinkle with salt and pepper. Measure thickness of salmon.
  • 3 Place salmon on the rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway through grilling.
  • 4 Serve blueberry sauce over salmon. If desired, sprinkle with chives.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1/2 teaspoon garlic salt 1 clove garlic, minced
2 tablespoons butter 1 teaspoon olive oil
2 tablespoons packed brown sugar 1 tablespoon packed brown sugar
2 tablespoons olive oil Nonstick cooking spray
1/2 teaspoon salt 1/8 teaspoon salt
Nutritional Highlights
Calories
 
 
420 (before)
310 (after)
Cholesterol
 
 
80 mg (before)
60 mg (after)
Fat
 
 
3 1/2 (before)
1 1/2 (after)
Saturated Fat
 
 
8 g (before)
3 1/2 g (after)
Sodium
 
 
520 mg (before)
140 mg (after)
Total Fat
 
 
28 g (before)
17 g (after)

Reviews

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1 - 2 of 2 Reviews View All
Posted 6/1/2011 3:58:59 PM REPORT ABUSE NYG said:
Rating:
it was ok - needs a little more flavor
Posted 2/14/2011 3:07:11 PM REPORT ABUSE WarrorPrincess said:
Rating:
The receipe was quite easy & very tasty! The blueberry sauce was divine & well paired with asparagus with tomatoes & garlic cous cous. Great Valentine dinner for two!!!
1 - 2 of 2 Reviews View All
We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations.

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