Quick fix: Pan-seared salmon a flavorful, easy dinner

A simple sweet and sour sauce brightens this pan-seared salmon. Using the microwave oven and only one skillet makes clean up easy. While the salmon sautes in the skillet, the bok choy and rice cook in the microwave. They all come together for a flavorful, easy dinner.

If pressed for time, use a store-bought sweet and sour sauce instead of the one given. The flavor will be different, but still very good.

You can use any type of green vegetable instead of bok choy: green beans, broccoli or Brussels sprouts. You can use canola or olive oil instead of sesame oil.

Countdown

Prepare ingredients.

Mix sweet and sour sauce and set aside.

Start salmon cooking.

While salmon cooks, microwave the bok choy and then microwave the rice.

Shopping list

To buy: 1 bottle ketchup, 1 small bottle low-sodium soy sauce, 1 bottle distilled white vinegar, 1 bottle sesame oil, 12 ounces wild caught salmon fillet, 2 small bok choy and 1 package microwaveable brown rice.

Staples:

salt and black peppercorns.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.

SWEET AND SOUR SALMON WITH BOK CHOY AND BROWN RICE

Recipe by Linda Gassenheimer

  • 3 tablespoons ketchup
  • 2 tablespoons distilled white vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon sesame oil
  • 12 ounces wild caught salmon fillet
  • Salt and freshly ground black pepper
  • 2 small baby bok choy
  • 1 package microwaveable brown rice

Mix ketchup, white vinegar, and soy sauce together in a small bowl and set aside. Heat the sesame oil in a nonstick skillet just large enough to hold the salmon. Add the salmon, skin side up, and saute 5 minutes. Turn the salmon over and saute another 3 to 4 minutes. A meat thermometer should read 125 degrees.

While the salmon cooks, place the bok choy on a microwavesave plate and microwave on high 1 minute. Remove from the microwave and add the microwaveable brown rice. Cook according to package instructions. Measure 1 1/2 cups cooked rice and save any remaining rice for another time.

Divide the rice between two dinner plates. Divide the salmon into two portions and place on the rice. Add the bok choy to the skillet and saute one minute. Divide between the two dinner plates.

Lower the heat to low and add the sweet and sour sauce for 30 seconds. Spoon the sauce over the salmon.

Yield 2 servings.

Per serving: 539 calories (32% from fat), 19.3 g fat (3.1 g saturated, 6.8 g monounsaturated), 96 mg cholesterol, 40.5 g protein, 47.6 g carbohydrates, 3.4 g fiber, 640 mg sodium.

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