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Summer Salmon

Special Diet Recipe

Note: Nicole Medina of Florida was invited to the White House because she won a national healthy recipe contest for creating this heart-healthy recipe. (If you try this recipe, get a grownup's help because it requires using a knife and the stove.)

Prep time: 25 minutes

What you need:

  • Juice from 1 orange
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon honey
  • 1 teaspoon mustard
  • Kosher salt and freshly ground black pepper
  • 1 (6-ounce) skinless salmon fillet
  • 1/4 cup whole-wheat linguine
  • 6 asparagus spears, chopped
  • 1/2 cup diced red pepper
  • 1/4 medium onion, chopped
  • 1 clove garlic, minced
  • 4 sprigs fresh parsley, stems removed, and leaves chopped
  • 2 fresh basil leaves, thinly sliced
  • 1 teaspoon freshly grated pecorino cheese

Equipment and supplies:

  • Medium pan
  • Medium pot
  • Pasta drainer
  • Knife

What to do:

  1. In a small bowl, whisk together the orange juice, 1 teaspoon olive oil, honey, and mustard.
  2. In a medium sauté pan over moderate heat, warm 1 teaspoon olive oil.
  3. Add the salmon and cook for 4 minutes.
  4. Flip the salmon over, add the orange sauce, and continue to cook until the salmon is golden and cooked through, about 4 more minutes.
  5. Season with salt and pepper and transfer to a plate.
  6. In a medium pot of boiling salted water, cook the pasta until al dente, about 5 minutes.
  7. Add the asparagus and red pepper and continue cooking for 2 more minutes.
  8. Drain the pasta and veggies, and transfer to a bowl.
  9. In a medium sauté pan over moderate heat, warm the remaining 1 teaspoon of olive oil.
  10. Add the onion, garlic, parsley, and basil and sauté, stirring occasionally, about 3 minutes.
  11. Add the onion and garlic mixture to the pasta.
  12. Sprinkle the cheese, season with salt and pepper, and toss to combine.
  13. Serve the salmon alongside the pasta and veggies.

Nutritional analysis (per serving):

  • 230 calories
  • 20g protein
  • 11g fat
  • 2g sat. fat
  • 13g carbohydrate
  • 2g fiber
  • 40mg cholesterol
  • 150mg sodium
  • 4g sugars

Serves: 2

Serving size: 1/2 of the recipe

Note: Nutritional analysis may vary depending on ingredient brands used.

Reviewed by: Mary L. Gavin, MD
Date Reviewed: 00-00-0000

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