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Healthified Salmon with Marjoram-Dijon Tomatoes

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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.

  • 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.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 150
  • Fat Reduced By 17g
  • Sodium Reduced By 440mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
140),
% Daily Value
Total Fat
16g
16%
(Saturated Fat
3g,
3%
Trans Fat
0g
0%
),
Cholesterol
80mg
80%;
Sodium
360mg
360%;
Total Carbohydrate
1g
1%
(Dietary Fiber
0g
0%
  Sugars
0g
0%
),
Protein
28g
28%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
4%;
Calcium
2%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choices:
0
*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 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)
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)

Ratings & Reviews

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. 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

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
140),
% Daily Value
Total Fat
16g
16%
(Saturated Fat
3g,
3%
Trans Fat
0g
0%
),
Cholesterol
80mg
80%;
Sodium
360mg
360%;
Total Carbohydrate
1g
1%
(Dietary Fiber
0g
0%
  Sugars
0g
0%
),
Protein
28g
28%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
4%;
Calcium
2%;
Iron
4%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choices:
0
*Percent Daily Values are based on a 2,000 calorie diet.

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