This noodle salad is full of flavorful cool greens and veggies topped with tender salmon filet. The fish also offers greater than 100% of recommended vitamin D.
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For the noodles
1 pound boneless, skinless wild salmon fillet
Juice of 1 lemon
8 ounces whole-wheat fettuccine
1 English cucumber, halved lengthwise and sliced very thin
2 scallions, white parts and 3 inches of green, cut diagonally into ¼ inch slices
¼ cup chopped fresh cilantro
1 tablespoon toasted sesame seeds
2 teaspoons reduced-sodium soy sauce
3 tablespoons rice wine vinegar or dry sherry
1-inch piece fresh ginger, peeled and grated
1/8 teaspoon sugar substitute
1-2 tablespoons chili sauce
1-2 tablespoons garlic sauce
- In a small bowl, combine soy sauce, vinegar, ginger, sugar substitute, and chili and garlic sauces to taste. Set aside.
- Place the salmon in a microwave-safe dish. Add ¼ cup water and the lemon juice. Microwave on high for 4-6 minutes.
- Turn the fish over, cover tightly with plastic wrap, turning one corner back to form a vent. Rotate the fish if you not have a rotating tray. Microwave for another 4 minutes.
- Test with the sharp point of a knife to see if the fish flakes easily and is opaque. Cook for additional 10-second intervals if needed until cooked through. (Remember that the fish will continue to cook after it is removed from the microwave so don’t overcook it. It should be moist.)
- Remove from the poaching liquid when cooked through, flake into bite-size pieces, and refrigerate until ready to assemble the salad.
- Cook the pasta until al dente, according to the package directions. Rinse with cold water, drain well and place in a large bowl. Toss the pasta with salmon, cucumber, scallions, cilantro and garlic sauce. Garnish with toasted sesame seeds and serve.
Each serving contains:
Calories: 410 (20% calories from fat)
Total fat: 9g
Saturated fat: 2g
Dietary fiber: 8g