This delicious recipe is from the American Indian Health & Services’ 2010 Family Table Cookbook.
» 1 pound of salmon
» ¼ of rice wine vinegar
» ¼ cup of crumbled feta cheese
» 1 tablespoon of olive oil
» 1 package of mushrooms (1½ cups)
» ½ a package of cherry tomatoes cut in half (1 cup)
» 1 yellow squash or zucchini sliced
» 1 small bunch of broccoli florets (1½ cups)
» 1-2 garlic cloves minced (chopped finely)
Preheat oven to 350 degrees. In a baking dish use ½ the olive oil to grease the pan. With a paring knife, slice the salmon lengthwise to allow for openings to stuff. Do not slice all the way through maybe just ¼ of the thickness of the meat. Stuff in the sliced salmon rows with the minced garlic and feta cheese.
Place all of the chopped and sliced vegetables around the salmon in the baking dish. Add the rice wine vinegar atop the entire dish. Place the rest of the olive oil on the vegetables. Season with favorite seasons such as basil, rosemary or parsley. Place the seasoning inside the sliced salmon rows and atop the fish. One to two teaspoons of seasoning should be plenty. Pepper to taste.
Place in baking dish uncovered for 15-20 minutes or until flesh in the middle is fully cooked to your liking. Fish should flake.
This dish can also be grilled; just place the fish and vegetables in aluminum foil and cover and grill for 15 -20 minutes or until flesh in the middle is fully cooked to your liking. Fish should flake.
Serve with ½ cup of rice or your favorite grain. You can also add sliced olives for additional flavor or fresh jalapeños if you enjoy a little spice.
Serves 4-5 (3-ounce servings)
Per serving: 250 calories; 10 grams carbohydrates; 25 grams protein; 3 grams fiber; 15 grams fat; 1.7 grams saturated fat; 6.24 grams monosaturated fat; 2.25 grams polyunsaturated fat; 171 milligrams sodium
Add ⅓ cup of steamed or boiled rice and add an additional 80 calories, 15 grams carbohydrates, 2 grams protein, 0.5 grams fat, 0.1 gram saturated fat, 0.2 grams monounsatured fat, 0.2 grams polyunsaturated fat, 2 milligrams sodium, 1 gram fiber. Nutrition facts do not include the olives or jalapeños. Caution on the olives if you are on a sodium-restricted diet.
— Marcy DiGregorio is a registered dietitian and certified diabetes educator who loves helping people with their nutritional needs, enjoys cooking, and also teaches yoga. Click here for previous columns. The opinions expressed are her own.