Not Much Time To Cook? Try Salmon With Noodles

When you have less than 30 minutes to put a delicious, low-fat dinner on the table, try Glazed Salmon With Fresh Yakisoba Noodles.

Stop by the seafood counter first to select a nice piece of salmon. This recipe calls for a pound of fish. The salmon should have good, pink to red coloring and a moist, shiny sheen on the surface. If the fish looks dull or sticky, skip this dish until another day.

The next stop is the produce department for sliced mushrooms, garlic and fresh yakisoba noodles. Many stores stock a large selection of ready-to-use Asian ingredients in refrigerated cases in the produce section, including fresh noodles, tofu, condiments, vegetables and won ton and egg roll wrappers. Read labels carefully, but most brands of ready-to-eat noodles contain very little fat.

In this recipe, you saute the vegetables in a tiny amount of oil in a nonstick skillet or wok, then add the noodles and some frozen peas. Season the dish with the packet included in the noodle package and add a splash of soy sauce.

If you don’t have soy sauce, you will need to make a quick trip down the condiments aisle. While you are there, don’t forget Asian sesame oil and rice vinegar. These are excellent ingredients to have on hand to add a subtle Far Eastern flavor to vegetables, salads, chicken and fish. Remember to stop by the freezer case to get a bag of frozen peas.

When you get home, bake the fish in the oven while you quickly prepare the noodles. Within minutes, you can sit down to a nutritious, filling and low-fat meal.

Glazed Salmon With Fresh Yakisoba Noodles

Cooking spray

1 pound fresh salmon fillet

1 teaspoon low-sodium soy sauce

1 teaspoon rice vinegar

1/2 teaspoon Asian sesame oil

1/2 teaspoon canola oil

3 cloves garlic

1/2 cup sliced mushrooms

1 (7-ounce) package ready-to-cook fresh yakisoba stir-fry noodles with seasoning packet

1/4 cup frozen green peas

1 tablespoon low-sodium soy sauce

Heat oven to 425 degrees. Lightly coat a baking dish with corn oil cooking spray. Wash the salmon under cold running water and pat dry. Place the salmon in the prepared baking dish. Combine the soy sauce, rice vinegar and sesame oil and pour over the salmon. Bake 10 to 12 minutes for pieces less than 1 inch thick, or 15 minutes for pieces 1 inch or thicker.

While the fish is cooking, heat the canola oil in a large nonstick skillet or wok. Add the garlic and mushrooms and saute over medium heat in a nonstick skillet or wok until the mushrooms are soft, about 3 minutes.

Add the noodles and the amount of water called for in the package directions. Stir with a fork to loosen the noodles. Add the peas and fry for 2 to 3 minutes, stirring gently, until the noodles are hot.

Add the soy sauce and the seasoning packet, stirring to coat the noodles. Serve immediately with the salmon.

Yield: 3 servings.

Nutrition information per serving: 383 calories, 9.5 grams fat (22 percent fat calories), 43 grams protein, 27 grams carbohydrate, 101 milligrams cholesterol, 730 milligrams sodium.

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