Healthified Salmon with Marjoram-Dijon Tomatoes

55% less sat fat • 53% less sodium than the original recipe. Create bistro-style salmon flavored with a warm tomato topper in just 30 minutes.

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 150
Fat Reduced By 17g
Sodium Reduced By 440mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 320
Calories from Fat: 170),

% Daily Value

Total Fat: 19g; 19%
(Saturated Fat 4 1/2g, 4 1/2% Trans Fat 0g 0% ),
Cholesterol: 75mg; 75%;
Sodium: 390mg; 390%;
Total Carbohydrate: 6g; 6%
(Dietary Fiber 2g 2% Sugars 4g 4% ),
Protein: 30g; 30%

% Daily Value*:

Vitamin A: 25%;
Vitamin C: 35%;
Calcium: 2%;
Iron: 4%;

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

1/2

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

Prep Time 15 min
Total Time 30 min
Servings 4

Ingredients

: One 1 1/4-pound fresh salmon fillet, about 1 inch thick

: Nonstick cooking spray

1/8: teaspoon salt

6: fresh roma tomatoes, seeded and chopped (about 1 pound)

1: tablespoon white wine Worcestershire sauce

1/4: teaspoon coarsely ground black pepper

1/8: teaspoon salt

1: tablespoon Dijon-style mustard

1: tablespoon snipped fresh marjoram or oregano

: Fresh oregano sprigs (optional)

Directions

1 Thaw fish, if frozen. Preheat oven to 450°F. Lightly coat a 13x9x2-inch baking pan with nonstick cooking spray. Rinse fish; pat dry. Cut fish into four serving-size portions. Sprinkle with 1/8 teaspoon salt. Place portions, skin sides up, in pan, tucking under any thin edges. Arrange tomatoes around salmon. Sprinkle tomatoes with Worcestershire sauce, pepper, and 1/8 teaspoon salt.
2 Bake uncovered for 12 to 16 minutes or until fish flakes easily when tested with a fork. Remove skin from fish; discard skin. Transfer fish to dinner plates. Stir mustard and marjoram into tomatoes. Serve tomato mixture with fish. If desired, garnish with oregano sprigs.

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 can (14.5 oz) diced tomatoes	Nonstick cooking spray
1/2 teaspoon salt	1/8 teaspoon salt
1/4 cup mayonnaise	6 fresh roma tomatoes, seeded and chopped (about 1 pound)
2 tablespoons butter	1 tablespoon Dijon-style mustard

Nutritional Highlights

Calories		470 (before) 320 (after)
Fat		5 (before) 1 1/2 (after)
Saturated Fat		10 g (before) 4 1/2 g (after)
Sodium		830 mg (before) 390 mg (after)
Total Fat		36 g (before) 19 g (after)
Vitamin A (%DV)		15 (before) 25 (after)
Vitamin C (%DV)		20 (before) 35 (after)

Reviews

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1 - 1 of 1 Reviews View All

Posted 12/28/2011 1:26:45 PM REPORT ABUSE mandyslaughter said:

Rating:

Quick, easy, and delicious! I suspect this will make its way into the regular rotation.

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/17/2012. NOTE: We do not include optional ingredients in our calculations.