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Salmon with Marjoram-Dijon Tomatoes

Salmon with Marjoram-Dijon Tomatoes
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2 ratings
Create bistro-style salmon flavored with a warm tomato topper in just 30 minutes.
healthified recipe
Here's the skinny:

2 tablespoons butter > Nonstick cooking spray 
1/2 teaspoon salt > 1/8 teaspoon salt
1 can (14.5 oz) diced tomatoes > 6 fresh roma tomatoes, seeded and chopped (about 1 pound) 
1/4 cup mayonnaise > 1 tablespoon Dijon-style mustard

Nutritional Highlights

Calories
470  (before)

320  (after)
Total Fat
36 g (before)

19 g (after)
Saturated Fat
10 g (before)

4 1/2 g (after)
Sodium
830 mg (before)

390 mg (after)
Vitamin A (%DV)
15 % (before)

25 % (after)
Prep Time:15 min
Start to Finish:30 min
makes:4 Servings
1 1 1/4-pound fresh salmon fillet, about 1 inch thick
Nonstick cooking spray
1/8 teaspoon salt
6 fresh roma tomatoes, seeded and chopped (about 1 pound)
1 tablespoon white wine Worcestershire sauce 
1/4 teaspoon coarsely ground black pepper
1/8 teaspoon salt
1 tablespoon Dijon-style mustard
1 tablespoon snipped fresh marjoram or oregano
Fresh oregano sprigs (optional)
1  Thaw fish, if frozen. Preheat oven to 450°F. Lightly coat a 13x9x2-inch baking pan with nonstick cooking spray. Rinse fish; pat dry. Cut fish into four serving-size portions. Sprinkle with 1/8 teaspoon salt.
2  Place portions, skin sides up, in pan, tucking under any thin edges. Arrange tomatoes around salmon. Sprinkle tomatoes with Worcestershire sauce, pepper, and 1/8 teaspoon salt.
3  Bake uncovered for 12 to 16 minutes or until fish flakes easily when tested with a fork. Remove skin from fish; discard skin. Transfer fish to dinner plates. Stir mustard and marjoram into tomatoes.
4  Serve tomato mixture with fish. If desired, garnish with oregano sprigs.

Nutritional Information

1 portion salmon and 1/3 cup tomatoes: Calories 320 (Calories from Fat 170); Total Fat 19g (Saturated Fat 4 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 390mg; Total Carbohydrate 6g (Dietary Fiber 2g, Sugars 4g); Protein 30g % Daily Value Vitamin A 25%; Vitamin C 35%; Calcium 2%; Iron 4% Exchanges 4 Lean Meat, 1 1/2 Fat Carbohydrate Choices 1/2
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