Blueberry Garlic Sauce and Salmon

Blueberry Garlic Sauce and Salmon

This recipe is not only delicious but extremely nutritious AND easy! Blueberries are a great source of antioxidants and vitamins C, E, riboflavin, niacin, and folate. What more could you want?!

salmon

Serves: 4
Serving size: 4 ounce filet and 1/4 cup of sauce

Ingredients:

  • 4 4-ounce fresh or frozen skinless salmon fillets
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon olive oil
  • 1/4 cup finely chopped onion
  • 2 cloves garlic, minced
  • 1 1/2 cups fresh or frozen blueberries
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon packed brown sugar
  • 1/2 teaspoon finely shredded lemon peel
  • Snipped fresh chives (optional)

Directions

  1. Preheat oven to 350°.  Sprinkle salmon filets with pepper, place on nonstick baking sheet and then into the oven; check after 7 minutes.  Salmon is done when just firm to the touch.
  2. For sauce: In a small saucepan, sauté onion and garlic in hot oil for about 3 minutes or until softened. Add blueberries, vinegar, brown sugar and lemon peel. Bring to a boil; reduce heat. Simmer, uncovered, for about 15 minutes or until sauce has thickened and reduced to 1 cup.
  3. Serve with blueberry sauce over salmon. If desired, sprinkle with chives. Make it a complete meal with steamed vegetables and wild rice.

Notes:

  • Experiment with other fruits such as strawberries or pineapple.
  • Save extra sauce (if you have it) to dress up tomorrow’s lunch – add to a salad, yogurt or a wrap.

 

Nutrition Per serving: 268 calories, 13 g fat (3 g sat fat), 22 g protein, 15 g carbohydrates, 2 g fiber, 63  mg sodium, 61 mg cholesterol.

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