Frozen blueberries are more than quick and flavorful—they’re also a great source of healthful antioxidants.
Prep Time: 20 Minutes
Start to Finish: 45 Minutes
4 four-ounce fresh or frozen skinless salmon fillets
1 1/2 cups frozen organic blueberries
1/4 cup finely chopped onion
1 clove garlic, minced
1 teaspoon olive oil
2 tablespoons balsamic vinegar or cider vinegar
1 tablespoon packed brown sugar
1 teaspoon grated fresh ginger
1/2 teaspoon finely shredded lemon peel
1/8 teaspoon salt
1/8 teaspoon ground black pepper
Snipped fresh chives (optional)
- Thaw fish, if frozen, and blueberries. For sauce: In a small saucepan, cook and stir onion and garlic in hot oil about 3 minutes or until softened. Add blueberries, vinegar, brown sugar, ginger, and lemon peel. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until sauce has thickened and reduced to 1 cup.
- Meanwhile, rinse salmon; pat dry with paper towels. Lightly coat salmon with nonstick cooking spray; sprinkle with salt and pepper. Measure thickness of salmon.
- Place salmon on the rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway through grilling.
- Serve blueberry sauce over salmon. If desired, sprinkle with chives.
Nutrition Information: 1 portion salmon plus 1/4 cup sauce: Calories 310 (Calories from Fat 150); Total Fat 17g (Saturated Fat 3.5g, Trans Fat 0g); Cholesterol 60mg; Sodium 140mg; Total Carbohydrate 14g (Dietary Fiber 2g); Protein 24g
% Daily Value: Vitamin A 2%; Vitamin C 20%; Calcium 2%; Iron 4%
Exchanges: 1 Other Carbohydrate, 3 1/2 Lean Meat, 1 1/2 Fat
Carbohydrate Choices: 1
83% less fat • 89% less cholesterol than the original recipe.
Recipe source: Live Better America ™
What is healthified?
Replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original