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Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson

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salmon

Superstar Sea Vegetables

Apr 7, 2014 by pixeljuice

Are you eating your sea veggies? Click here read the kiwi magazine article featuring the recipe below. Find out why these staples of Asian cuisine are essential to a healthy diet.

Nori-Wrapped Salmon Rice Balls

Nori-Wrapped Salmon Rice BallsOnigiri, or rice balls, are fun to make with the kids and are the perfect way to use up leftovers. Stuff them with whatever savory bites you have on hand – cooked ground beef, marinated tofu, sautéed mushrooms – and serve as a snack or light lunch.

INGREDIENTS

1 (6-ounce) can wild salmon
1 teaspoon soy sauce, plus extra for dipping
Pinch of salt
4 cups cooked sushi rice, warm
2 sheets nori, cut into 2-inch-wide strips

DIRECTIONS

In a small bowl, flake canned salmon with a fork. Add soy sauce and stir to combine.

Wet your hands with cold water. Sprinkle a pinch of salt on one hand. Scoop ¹⁄³ cup of rice into your hands and make a dent in the center. Put a heaping teaspoon of the salmon filling into the dent and gently wrap the rice around the filling, forming into a ball or a triangle.

Wrap the rice ball with a strip of nori.

Repeat with the rest of the ingredients.

Serve with soy sauce for dipping.

Active time: 15 minutes Total time: 15 minutes
Serves 4
Per serving: calories 303, fat 3 g, protein 13 g, carbohydrates 54 g, dietary fiber 0 g, sugar 0 g

Filed Under: Cooking, Food/Cooking, Recipes Tagged With: healthy diet, kiwi magazine, nori, salmon, vegetables

Must-Make, Healthy Salmon Recipe

Feb 15, 2013 by Lauren Stransky

Heart-Healthy-SalmonTime flies! I always say that, but it’s true. One moment, I’m preparing for the holidays, and the next, I’m buying Valentine’s cards. That explains my lapse in blog posts, but good things come to those who wait! Today, I’m sharing with you a wonderful fish recipe that’s easy to make and good for you. It’s a perfect meal for any night of the week, and it delivers essential omega-3 fatty acids, vitamins, minerals and a significant amount of protein.

Yesterday, I appeared on Daytime to prepare my Fish en Papillote. Click here to watch the video. My recipe follows. Enjoy!

Fish en Papillote with Carrots, Asparagus, Ginger, Garlic, Soy Sauce and Sesame Oil

Yields: 4 servings
Time: 30 minutes

2 tsp grated ginger
2 tsp grated garlic
4 tsp soy sauce
1 tsp sesame oil
½ tsp sugar
1 cup julienned carrot
20 pieces pencil asparagus, trimmed of tough stems
8 cherry tomatoes, halved
4, 4 oz filets salmon
¼ cup white wine

Preheat oven to 400 degrees F. Combine the ginger, garlic, soy sauce, sesame oil and sugar in a small bowl. Reserve.

Cut 4 pieces of parchment paper or foil approximately 16 inches. Fold in half to make a crease to mark the middle of the papers. For each serving, place 1/4 cup of carrots, 5 pieces of asparagus and 4 cherry tomato halves in the middle of one side. Top with salmon. Spread with one-fourth of the ginger paste and 1 tablespoon white wine. To close the paper or foil, start at the bottom and make a fold, then continue around the fish. The trick is that with each additional fold you should shape the paper/foil to surround the fish and vegetables and include a portion of the previous fold. On the last fold, tuck the paper/foil under to secure. Place fish on a baking sheet and bake for 10 minutes. Be careful opening up the packets—the steam is hot!

Per serving:
Calories 230, protein 25 g, total fat 9 g, carbohydrates 10 g, sodium 200 mg, fiber 3 g

Filed Under: Cooking, Nutrition, Recipes, Television Tagged With: asparagus, fish en papillote, ginger, recipe, salmon, soy sauce

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