Sweet and Tangy Glazed Salmon with Lemony Herbed Beans

bari beary Salmon_Beans copy

BariBeary Simple are simple, healthy dinners that you can make in less than 30 minutes with ingredients that you probably have around your kitchen. It’s our take on Rachael Ray’s 30 minute meals. We’ll be posting these recipes midweek; just in time for a no hassle weekend meal.

This week’s recipes are for a super simple glazed salmon served with a side of fresh beans. It is one of the easiest, most foolproof ways to prepare salmon. The glaze is both tangy and sweet. If you don’t have salmon, try it with tilapia. It also works well with most other grilled meats and seafood.

These recipes highlight several key points in bariatric cooking. The mustard and honey in the salmon’s glaze intensify the flavor and moisten the fish with just a few calories. Rather than swimming in a sea of sauce, the fish is quick marinated and glazed with a small amount of glaze. The flavor of fresh herbs are infused in the veggies and then intensified by lemon juice. In a pinch, you can use canned or frozen beans and dried herbs. Flavors will be less intense but still quite tasty.

The beans are prepared in Glad Simply Cooking microwave steaming bags. They are now available at most grocers. This invention is a great time saver and excellent way to steam vegetables while preserving their flavor and color. For the herbs, my herb pot is overflowing. I picked a few leaves of basil, rosemary, oregano, thyme, chives and parsley for my recipe. You will be amazed how the flavor of herbs penetrates the vegetables during the steaming.

Sweet and Tangy Glazed Salmon Nutrition Facts

2 packets Splenda Sweetener
1 ½ tsp dried mustard
1 TBS light soy sauce
1 ½ tsp red wine, apple cider or balsamic vinegar
1 tsp honey
12 oz. salmon steaks

Mix all ingredients except the salmon steaks in a small bowl. Set aside 1 tablespoon for later use. Place salmon steaks in a 1 gallon Ziploc bag. Add the larger quantity of glaze to the bag. Seal and gently work glaze around salmon. Allow to marinade for 5-10 minutes while you prepare the grill and lemon herbed beans.

Heat a grill pan or outdoor grill until very hot. Coat grill with a light wipe of olive oil to prevent salmon from sticking. Place salmon on the oiled grill and cook for 4 minutes. Turn the salmon and cook an additional 4 minutes. Place salmon steaks on plates and drizzle with reserved glaze. Serve with lemony herbed beans.

Lemony Herbed Beans

1 pound of green and/or yellow beans
1 TBS fresh herbs of your choice (or 1 tsp of dried herbs)
1 tsp lemon juice
1 TBS Smart Balance or low/no fat margarineNutrition Facts

Clean beans, Place beans in a microwave steamer bag such as Glad Simply Cooking microwave steaming bags. Finely chop fresh herbs of your choice. Sprinkle minced herbs over vegetables and close bag. Microwave beans according to directions on the bag, typically 4-5 minutes. Allow to sit 30 seconds. Carefully open bag and add lemon juice and low/no fat margarine. Re-close bag and allow to sit while you complete your main dish. Gently shake bag before serving.

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