Healthified Salmon with Marjoram-Dijon Tomatoes

55% less sat fat • 53% less sodium than the original recipe—see the comparison. Create bistro-style salmon flavored with a warm tomato topper in just 30 minutes.

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Healthified Salmon with Marjoram-Dijon Tomatoes

PREP TIME
15 Min
TOTAL TIME
30 Min
SERVINGS
4

: One 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. 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.
2 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. Serve tomato mixture with fish. If desired, garnish with oregano sprigs.

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Nutrition Information:

1 Serving (1 Serving)

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;

Percent Daily Value*:

Vitamin A 25 %;
Vitamin C 35 %;
Calcium 2 %;
Iron 4 %;

Exchanges:

0 Starch;
0 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1 Vegetable;
0 Very Lean Meat;
4 Lean Meat;
0 High-Fat Meat;
1 1/2 Fat;

Carbohydrate Choices:

1/2;

*Percent Daily Values are based on a 2,000 calorie diet.

What is healthified?

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the original

Here's the skinny

Before	After
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)
Fat		5 (before) 1 1/2 (after)
Vitamin A (%DV)		15 (before) 25 (after)
Vitamin C (%DV)		20 (before) 35 (after)
Saturated Fat		10 g (before) 4 1/2 g (after)
Sodium		830 mg (before) 390 mg (after)
Total Fat		36 g (before) 19 g (after)