It’s been a while since I have done a salmon recipe on here. The truth is, I rarely eat salmon, but I know I should. If you are looking for a sweet way to eat salmon, look no further.
The sweetness of the salmon is accomplished with brown sugar, allspice and few other seasonings. The nice thing is that most of the seasonings (if not all) you probably already have in your cupboard, making this is a frugal and sensible meal. I think you will agree with me that the smell and taste of this sweet salmon is perfect for the Fall. The idea to make blackened salmon this way was inspired by a Cooking Light recipe in the Cooking Light Complete Quick Cook cookbook. It’s a great cookbook.
What vegetables to use with this recipe.
I decided to add stir fry vegetables to this salmon dish. I just used what we had in the freezer… Flav-R-Pack Vegetable Stir Fry vegetables (pictured below), but you could use any zero point veggies. This particular vegetable combination includes broccoli, sugar snap peas, onion, carrots, red bell peppers, and water chestnuts.
Sometimes I have to remind myself why a food is healthy so I can remember why it is important to eat. It’s no secret that salmon and non-starchy vegetables are good for you. Almost every diet you could possibly be on (with the exception of a vegan/vegetarian diet) would agree that salmon and non-starchy veggies are a great way to go.
I wanted to just talk about some of the health benefits of salmon real quick, because I think it is helpful. Knowing the health benefits of a food, and being mindful of those benefits as you eat, gives you one more bonus “benefit”… it makes you more grateful. Grateful for all the good the food is doing for you.
10 great reasons to learn to love salmon.
Here are ten health benefits of eating salmon, according to healthline.com:
- Rich in Omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.
- High is healthy protein, protecting bone health and preventing muscle loss.
- Packed with an impressive amount of vitamin B, (B1, B2, B3, B5, B6, B9, and B12) which are needed for energy production, controlling inflammation and protecting heart and brain health.
- Good source of potassium, which helps control blood pressure and prevent excess fluid retention.
- Loaded with selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer.
- Contains the anitoxidant Astaxanthin, which may benefit heart, brain, nervous system and skin health. .
- May reduce the risk of heart disease by increasing levels of omega-3 fats, decreasing levels of omega-6 fats and lowering triglycerides.
- May benefit weight control, by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.
- Can help fight inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.
- Good for the brain, by reducing depressive symptoms, protecting fetal brain health during pregnancy, decreasing anxiety, slowing age-related memory loss and lowering the risk of dementia.
To learn more details about each of the benefits listed above, you can go here.
More Weight Watchers friendly recipes with salmon.
For some more delicious Weight Watchers friendly ways to get more salmon in your diet you can go here.
Here is what you need for this recipe:
1 tablespoon brown sugar
1 teaspoon garlic powder
1/2 teaspoon ground ginger
1/2 teaspoon dry cilantro or ground coriander
1/2 teaspoon ground allspice
1/2 teaspoon salt
1/2 teaspoon pepper
1 pound salmon fillets
1 (16 ounce) bag frozen Vegetable Stir Fry vegetables (I used Flav R Pac brand, but any vegetables will do.)
Here is what you do:
Preheat grill or grill pan to medium heat.
Mix together brown sugar, garlic powder, ginger, cilantro, all spice, salt, and pepper in a shallow bowl or plate.
Spray top (pink side) of salmon with cooking spray.
Pat top of salmon with the seasoning mixture, coating it well, or rub the salmon with the seasoning. Toss out remaining seasoning. (There will be a little more than you will need)
Place salmon, skin side down, on grill or grill pan coated in cooking spray. Grill 10-15 minutes.
Flip salmon over and cook long enough to get grill marks.
Remove salmon from the pan.
Add vegetables and allow to cook 5-6 minutes in the seasonings left in the pan.
Makes 4 servings.
One serving is about 4 ounces salmon and 4 ounces vegetables.
One serving 3 WW SP.
- Serves: 4 servings
- Serving size: 4 oz. salmon & 4 oz. vegetables
- Calories: 177
- Fat: 2 g
- Saturated fat: 1 g
- Trans fat: 0 g
- Carbohydrates: 13 g
- Sugar: 8 g
- Sodium: 465 mg
- Fiber: 2 g
- Protein: 26 g
- Cholesterol: 45 mg
- 1 tablespoon brown sugar
- 1 teaspoon garlic powder
- ½ teaspoon ground ginger
- ½ teaspoon dry cilantro
- ½ teaspoon ground allspice
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 pound salmon fillets
- Cooking spray
- 1 (16 ounce) bag frozen Vegetable Stir Fry vegetables (I used Flav R Pac brand, but any vegetables will do.)
- Preheat grill or grill pan to medium heat.
- Mix together brown sugar, garlic powder, ginger, cilantro, all spice, salt, and pepper in a shallow bowl or plate.
- Spray top (pink side) of salmon with cooking spray. Pat top of salmon with the seasoning mixture, coating it well, or rub the salmon with the seasoning. Toss out remaining seasoning.
- Place salmon, skin side down, on grill or grill pan coated in cooking spray. Grill 10-15 minutes. Flip salmon over and cook long enough to get grill marks.
- Remove salmon from the pan.
- Add vegetables and allow to cook 5-6 minutes in the seasonings left in the pan.
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*SmartPoints® calculated by Meal Planning Mommies; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated without Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.