Sautéed Salmon With Asian Marinade

Save some time by marinating your salmon the night before and you'll have a deeply flavored nutritional powerhouse on the table in minutes!

Photo: Gregory James

By Joanne Lusted

Serves: 2
Hands-on time: 15 minutes
Total time: 25 minutes (plus 30 minutes to 1 hour marinating time)

INGREDIENTS:

• 2 cloves garlic, chopped
• 1/4 cup balsamic vinegar
• 2 tbsp low-sodium soy sauce
• 2 tsp olive oil cooking spray
• 1 tbsp chopped fresh dill
• Juice 1/2 lemon
• 1/8 tsp fresh ground black pepper
• 2 4-oz boneless salmon fillets, skin-on or skinless

INSTRUCTIONS:

1. In a large baking dish or re-sealable plastic bag, combine garlic, vinegar, soy sauce, 2 tsp oil, dill, lemon juice and pepper. Add salmon and coat with mixture.
2. Marinate at room temperature for 30 minutes to 1 hour; if salmon is not fully immersed in mixture, turn halfway through.
3. Mist a large nonstick skillet with cooking spray and heat on medium-high. Add salmon, discarding marinade. Cook, turning once, for 6 to 8 minutes, until flakes easily when tested with a fork. (NOTE: Reduce heat to medium if salmon starts to darken quickly.)

Nutrients per serving (4-oz piece of salmon): Calories: 230, Total Fat: 10 g, Sat. Fat: 1 g, Omega-3s: 1980 mg, Omega-6s: 720 mg, Carbs: 9 g, Fiber: 0.2 g, Sugar: 5 g, Protein: 24 g, Sodium: 448 mg, Cholesterol: 62 m
g