It’s that time of year again when most people decide to live a healthier lifestyle. One of the largest parts of that resolution is eating better. I found this recipe from Health.com and altered it ever so slightly. I did a few things differently, such as cook the salmon with the skin on and use olive oil instead of cooking spray. I will post the original recipe because the nutritional facts were included.
According to Health.com, this 30-minute meal offers a bounty of nutritious and metabolism-boosting ingredients in a single bowl. The salmon and avocado are loaded with healthy fats, and the noodles and veggies are high in fiber.
The asparagus are the unsung hero of this dish, providing a wide range of essential vitamins and minerals, including vitamins A and C, folate, and iron.
HEALTHY SALMON AND NOODLES
- 4 ounces soba buckwheat noodles or whole-wheat spaghetti
- 5 ounces asparagus, cut in thirds
- Cooking spray
- 1 (6-oz) salmon fillet, skin off, cut into 8 pieces
- 1 tablespoon toasted sesame oil
- Zest and juice of 1-2 limes (3 TBSP juice)
- 1/4 teaspoon kosher salt
- 1/4 teaspoon fresh pepper
- 4 ounces cucumber, skin on, cut into medium pieces
- 1/2 small avocado, cut into bite-size pieces
- Cook the noodles in boiling water until soft (about 6 minutes for soba, 8 for spaghetti). Transfer with tongs to a strainer. Add asparagus to same boiling water. Cook until al dente (about 2 minutes); rinse under cold water.
- Heat a grill pan or skillet over medium-high heat. Coat lightly with cooking spray. Cook the salmon until cooked through, turning pieces (about 2-3 minutes per side). Reserve.
- Make the vinaigrette: Whisk together sesame oil, lime zest and juice, and salt and pepper in a small bowl. Combine the noodles, asparagus, and vinaigrette in a medium serving bowl.
- Add the cucumber and avocado; toss to coat. Just before serving, add salmon. Serve warm or at room temperature, or make up to 4 hours ahead and keep refrigerated in an airtight container.
- Prep Time: 8 minutes
- Cook Time: 20 minutes
- Yield: Makes 2 servings (serving size: 2 1/4 cups)
Calories per serving: 492
Fat per serving: 21.9g
Saturated fat per serving: 3g
Monounsaturated fat per serving: 10g
Polyunsaturated fat per serving: 6.4g
Protein per serving: 29g
Carbohydrates per serving: 47g
Fiber per serving: 7g
Cholesterol per serving: 54mg
Iron per serving: 3mg
Sodium per serving: 783mg
Calcium per serving: 58mg…