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Skinny Grilled Salmon and Blueberry-Balsamic Sauce

Skinny Grilled Salmon and Blueberry-Balsamic Sauce
  • Prep 20 min
  • Total 45 min
  • Servings 4
56% less sat fat • 73% less sodium than the original recipe. Frozen blueberries are more than quick and flavorful—they’re also a great source of healthful antioxidants.
Updated September 20, 2016

Ingredients

  • 4 (4-oz) fresh or frozen skinless salmon fillets
  • 1 1/2 cups frozen organic blueberries
  • 1/4 cup finely chopped onion
  • 1 clove garlic, minced
  • 1 teaspoon olive oil
  • 2 tablespoons balsamic vinegar or cider vinegar
  • 1 tablespoon packed brown sugar
  • 1 teaspoon grated fresh ginger
  • 1/2 teaspoon finely shredded lemon peel
  • Nonstick cooking spray
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • Snipped fresh chives (optional)

Steps

  • 1
    Thaw fish, if frozen, and blueberries. For sauce: In a small saucepan, cook and stir onion and garlic in hot oil about 3 minutes or until softened. Add blueberries, vinegar, brown sugar, ginger, and lemon peel. Bring to boiling; reduce heat. Simmer, uncovered, about 15 minutes or until sauce has thickened and reduced to 1 cup.
  • 2
    Meanwhile, rinse salmon; pat dry with paper towels. Lightly coat salmon with nonstick cooking spray; sprinkle with salt and pepper. Measure thickness of salmon.
  • 3
    Place salmon on the rack of an uncovered grill directly over medium coals. Grill for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork, turning once halfway through grilling.
  • 4
    Serve blueberry sauce over salmon. If desired, sprinkle with chives.

Nutrition Facts

Serving Size: 1 Serving
Calories
310
Calories from Fat
150
Total Fat
17g
0%
Saturated Fat
3 1/2g
0%
Trans Fat
0g
Cholesterol
60mg
0%
Sodium
140mg
0%
Total Carbohydrate
14g
0%
Dietary Fiber
2g
0%
Sugars
11g
Protein
24g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
20%
20%
Calcium
2%
2%
Iron
4%
4%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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