ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END

Healthified Salmon with Spring Veggies

false
( )

( )
00000000-0000-0000-0000-000000000000
Share
Save & Share
Share

Looking for a delicious dinner! Then check out this grilled salmon and asparagus; flavored by lemon and pepper - ready in 25 minutes.

  • Prep Time 25 min
  • Total Time 25 min
  • Servings 4

Ingredients

2
tablespoons margarine or butter, softened
2
tablespoons chopped fresh or 1/2 teaspoon dried basil leaves
1
teaspoon grated lemon peel
8
oz fresh asparagus spears
1
medium bell pepper (any color), cut into 1/4-inch strips
2
teaspoons olive or vegetable oil
1/2
teaspoon black and red pepper blend
1/2
teaspoon lemon-pepper seasoning salt
1/2
teaspoon garlic salt
1
salmon or other medium-firm fish fillet, 3/4 to 1 inch thick (1 lb)

Directions

  • 1 Heat closed medium-size contact grill for 5 minutes. Position drip tray to catch drippings. In small bowl, mix butter, basil and lemon peel; set aside until serving time.
  • 2 Toss asparagus spears and bell pepper with 1 teaspoon of the oil and 1/4 teaspoon each of the pepper blend, lemon-pepper seasoning salt and garlic salt. When grill is heated, place vegetables crosswise on grill. Close grill; cook 4 to 6 minutes or until vegetables are crisp-tender. Remove from grill; cover to keep warm.
  • 3 Cut salmon into 4 serving pieces. Brush with remaining 1 teaspoon oil; sprinkle with remaining 1/4 teaspoon each of the seasonings. Place salmon, skin side down, on grill. Close grill; cook 4 to 5 minutes or until fish flakes easily with fork.
  • 4 Serve salmon and vegetables with butter mixture.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 70
  • Fat Reduced By 6g
  • Sodium Reduced By 40mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
150),
% Daily Value
Total Fat
16g
16%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
1g
1%
),
Cholesterol
65mg
65%;
Sodium
270mg
270%;
Total Carbohydrate
5g
5%
(Dietary Fiber
2g
2%
  Sugars
2g
2%
),
Protein
26g
26%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
35%;
Calcium
4%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1/2
*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
1/4 cup butter or margarine, softened 2 tablespoons margarine or butter, softened
2 tablespoons chopped fresh or 1/2 teaspoon dried basil leaves 2 tablespoons chopped fresh or 1/2 teaspoon dried basil leaves
1 teaspoon grated lemon peel 1 teaspoon grated lemon peel
8 oz fresh asparagus spears 8 oz fresh asparagus spears
1 medium red or yellow bell pepper, cut into 1/4-inch-wide strips 1 medium bell pepper (any color), cut into 1/4-inch strips
2 teaspoons olive or vegetable oil 2 teaspoons olive or vegetable oil
1/2 teaspoon red and black pepper blend 1/2 teaspoon black and red pepper blend
1/2 teaspoon lemon pepper 1/2 teaspoon lemon-pepper seasoning salt
1/2 teaspoon garlic salt 1/2 teaspoon garlic salt
1 lb salmon fillet, 3/4 to 1 inch thick 1 salmon or other medium-firm fish fillet, 3/4 to 1 inch thick (1 lb)
Nutritional Highlights
Calories
 
 
300 (before)
230 (after)
Saturated Fat
 
 
8 g (before)
2 1/2 g (after)
Sodium
 
 
310 mg (before)
270 mg (after)
Total Fat
 
 
20 g (before)
14 g (after)

Did You Know?

Expert Tips

The black and red pepper blend is a zippy combo of ground black pepper and red pepper. To make your own, use about 1/4 teaspoon of each pepper.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 08/11/2011. 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?

View Full Nutrition Information

Hide Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
150),
% Daily Value
Total Fat
16g
16%
(Saturated Fat
3 1/2g,
3 1/2%
Trans Fat
1g
1%
),
Cholesterol
65mg
65%;
Sodium
270mg
270%;
Total Carbohydrate
5g
5%
(Dietary Fiber
2g
2%
  Sugars
2g
2%
),
Protein
26g
26%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
35%;
Calcium
4%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Advertisement

ENDECA_EXCLUDE_START
ENDECA_EXCLUDE_END