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Healthified Grilled Salmon and Blueberry-Balsamic Sauce

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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.

  • Prep Time 20 min
  • Total Time 45 min
  • Servings 4

Ingredients

4
4-ounce fresh or frozen skinless salmon fillets
1 1/2
cups 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.

Nutrition Info

The Quick Take: Healthified

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

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.

The Original vs. Healthified

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)
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)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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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.

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