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Recipe: Salmon with Cucumber Sauce
Servings: 4
Preparation Time: 10 min.
Cooking Time: 15 min.
 
Ingredients:
  • 1/2 cup cucumber, seeded, peeled and grated
  • 1 cup plain yogurt
  • 2 Tbs. shallots, finely chopped
  • 1 Tbs. dill
  • 1 mediumonion\cooked, sliced
  • 2 lime, thinly sliced
  • 4 skinless salmon fillet, patted dry, about 6 oz each
  • 1-1/2 tsp. olive oil
  • 1 tsp. thyme, crumbled
  • 1 tsp. oregano, crumbled
  • 1 tsp. rosemary, crumbled
Cooking Directions:
Drain cucumber in colander, squeezing to press out excess moisture. Combine with next 3 ingredients in a small bowl. Season with salt and pepper to taste. Cover and refrigerate at least 4 hours or overnight. Place half the onion slices and half the lime slices in the bottom of a baking dish just large enough to hold fish fillets in a single layer. Rub oil over both sides of fish. Sprinkle both sides of fish with herbs. Arrange fish fillets on top of onion and lime slices. Cover with remaining onion and lime slices. Cover tightly and chill at least 4 hours or overnight. Preheat oven to 400° F. Bake fish uncovered 12-15 minutes or until just cooked throughout. Transfer salmon fillets to plates and serve with cucumber sauce.
 
Per Serving: calories 463, fat 14.3g, calories from fat 28%, protein 66.9g, cholesterol 173.1mg, dietary fiber 2.5g

Nutrients Exchanges
Calories 463 Milk Exchanges 0.2
Protein 66.9g Vegetable Exchanges 1.0
Carbohydrates 14.0g Fruit Exchanges 0.3
Dietary Fiber 2.5g Bread Exchanges 0.0
Sugar 6.8g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 14.3g Lean Meat Exchanges 0.0
Saturated Fat 3.6g Very Lean Meat/Protein Exchanges 9.5
Mono-unsaturated Fat 5.0g Fat Exchanges 2.0
Poly-unsaturated Fat 5.7g
% Calories from Fat 28%    
Cholesterol 173.1mg
Sodium 246.4mg
Vitamins Minerals
Vitamin A 204.6IU Calcium 173.1mg
Thiamin (B1) 1.1mg Copper 3.7mg
Riboflavin (B2) 2.2mg Iron 4.3mg
Niacin (B3) 23.0mg Magnesium 105.2mg
Vitamin B6 1.2mg Manganese 1.4mg
Vitamin B12 9.8mcg Phosphorus 822.8mg
Vitamin C 18.1mg Potassium 1000.0mg
Vitamin E 5.4IU Selenium 145.8mcg
Folate 32.2mcg Sodium 246.4mg
Pantothenic Acid 2.8mg Zinc 2.4mg