Lean Plate Club Salmon Family Dinner

The Washington Post, May 30, 2007

• • Cuisine: Asian
• • Course: Main Course
• • Features: Fast, Healthy, Kid-Friendly

Summary:

This Asian-inspired menu features salmon that's marinated in the sweetness of hoisin sauce and maple syrup and the zip of lime and chili paste. An hour of marinating time will yield the most flavor, but a 30-minute dunk will do.

Serve the Hoisin-Marinated Salmon with udon or soba noodles (or brown rice, if desired) and snow peas with toasted sesame seeds (recipes included).

4 servings

Ingredients:

For the salmon

• • 0.330 cup hoisin sauce
• • 2 tablespoons rice vinegar
• • 2 tablespoons maple syrup
• • 1 0.500 teaspoons finely grated ginger root
• • 1 0.500 teaspoons freshly squeezed lime juice
• • 0.500 teaspoon chili paste with garlic
• • 1 medium clove garlic, finely minced
• • 4 4- to 5-ounce skin-on salmon fillets, pin bones removed

For the noodles

• • 12 ounces udon or soba noodles
• • 1 to 2 tablespoon toasted sesame oil

For the snow peas

• • 12 ounces snow peas (about 4 cups)
• • 0.500 teaspoon sugar
• • 2 teaspoons canola oil
• • 1 to 2 tablespoon sesame seeds, toasted (see NOTE)

Directions:

For the salmon: Combine all ingredients except the fish in a large shallow bowl. Add the salmon, cover and marinate in the refrigerator for at least 30 minutes and preferably 1 hour.

Position the top oven rack 4 to 5 inches from the broiling element; preheat the broiler. Cover a broiler pan with aluminum foil and lightly coat with cooking oil spray. Allow the salmon to come to room temperature, about 10 minutes. Discard the marinade. Place the salmon fillets, skin side down, on the pan and broil for 8 to 10 minutes or until the fish flakes easily with a fork.

While the salmon is cooking, prepare the noodles: Bring a large pot of lightly salted water to a boil. Cook the udon noodles according to package directions. Drain and transfer to a large bowl; toss with 1 to 2 tablespoons of the toasted sesame oil. Set aside.

For the snow peas: Have ready a medium bowl of ice water.

In a medium pot of lightly salted boiling water, add the snow peas and sugar and cook for 1 to 2 minutes, until the snow peas turn bright green. Use a slotted spoon to transfer them to the ice water to stop the cooking. Drain and set aside.

When you're ready to serve the meal, heat the canola oil in a medium nonstick skillet over medium-high heat, until the oil shimmers. Add the snow peas and cook for 1 to 2 minutes, stirring constantly, until the vegetables are heated through. Remove from the heat and sprinkle with the toasted sesame seeds. Serve hot.

NOTE: To toast sesame seeds:

Heat them in a dry skillet over medium heat or in a 325-degree oven, shaking the pan frequently, until lightly browned and fragrant, 4 to 8 minutes. Watch carefully; they burn easily.

Recipe Source:

From nutritionist and cookbook author Robyn Webb.

567 calories, 20g fat, 3g saturated fat, 67mg cholesterol, 327mg sodium, 64g carbohydrates, 5g dietary fiber, 31g protein.