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    LivingAfterWLS Cookbook




    Featured Fish: Salmon

    Salmon & Tomatoes for a Healthy DinnerDid you know that adult salmon swim upstream to the same area where they hatched? Marine Scientists believe this is accomplished by an imprinted sense of smell the fish are born with. This journey may be only a few hundred yards or over two thousand miles depending on the species and the stream. And we thought WLS folks had a journey!

    Salmon is a delicious favorite among fish lovers, and even those who don't love fish. Salmon is rich in nutritional value and contains heart-healthy Omega 3 fatty acids. Most supermarkets carry fresh salmon year-round. Flash-frozen salmon is also available year round. Important to our community, most WLS patients report a great tolerance of salmon, both fresh and canned.

    A 4-ounce serving of salmon is 261 calories, 29 grams protein, 5 grams fat (less than 1 gram saturated) and 0 grams carbohydrate. It is rich in tryptophan, Vitamin D, the nutritional rock star omega 3 Fatty Acids (selenium, niacin and cobalamin.)

    Salmon with Gingered Teriyaki Sauce
    by Lucinda
    Page 136, Neighborhood Cookbook

    nonstick cooking spray
    2 Tablespoons teriyaki sauce
    1/2 teaspoon ground ginger
    3 teaspoons fresh cilantro, chopped
    4 (4-ounce) salmon filets, about an inch thick
    4 (1-inch thick) slices fresh pineapple, cut in half

    Preheat oven to 450F. Lightly coat a large shallow banking pan with nonstick cooking spray. In a small bowl combine teriyaki sauce, ginger and cilantro. Set aside. Rinse fish; pat dry with paper towels. Place salmon and pineapple in baking pan. Brush with teriyaki mixture. Bake uncovered for 10-12 minutes or until fish flakes easily with a fork.

    Nutrition: serves 4. Per serving: 194 calories, 24 grams protein, 4 grams fat (1 saturated) 15 grams carbohydrate and 1 gram dietary fiber.

    Suggested Reading

  • The Neighborhood Cookbook Reviewed
  • Fish Protein in the Post Surgical Diet
  • How our bodies absorb fat after surgical weight loss
  • Neighborhood Conversations

  • Neighborhood Recipe Forum
  • Ask Celadon! Our LivingAfterWLS Food Editor Answers Your Questions
  • Spicy Grilled Shrimp
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