Grilled Salmon with Balsamic Glaze

By Kay MacInnis

 

With the New Year, most of us have a few resolutions that we have set for ourselves. However, more than half of us give up on our resolutions within the first six months. So a perfect diet and exercise plan, leading to your cholesterol, blood pressure, blood sugar and weight also being perfect, may be a stretch.

We might be better served pursuing goals that are SMART (Small, Measurable, Achievable, Realistic and Timely). Set a goal that you can actually achieve in the time you set for yourself. Work toward the goal of following a healthier lifestyle. Start small, and incorporate the changes gradually as you go.

As a dietitian, I can offer a few nutrition goals and behavior changes that are realistic. Remember that a small amount of weight loss, somewhere between 7-10 percent of body weight, can have a significant impact on your cholesterol, blood pressure and blood sugar.

You don’t have to get back to your high school weight.

Here are a few things to consider incorporating into your healthier eating habits:

1. The more color the better. Try to include as much color into your diet as possible. Think about eating the rainbow!
2. Keep your food as close to natural as possible.
3. Include whole grains.
4. Keep a food journal. If you like technology, use My Fitness Pal. Or just scribble on a calendar or notebook. It will help with accountability.
5. Try not to eat after 8 p.m. on a regular basis.
6. Eat fish at least twice a week.

 

The list could go on and on. Watch this space for more strategies in the coming weeks. And in the meantime, try this:

Grilled Salmon with Balsamic Glaze

Ingredients:

• ½ cup balsamic vinegar
• ½ cup white wine
• 2 tbsp. maple syrup
• 2 tbsp. Dijon mustard
• 1 tsp. minced garlic
• 4 salmon fillets
• 1 tbsp. olive oil
• ¼ tsp. coarse kosher salt (you can delete this and add a little at the table to decrease sodium content)
• Freshly ground black pepper

Preparation:

• Heat grill to medium and in small saucepan heat balsamic vinegar, maple syrup, Dijon mustard and garlic.
• Bring to a boil, then reduce to a simmer over low heat for about 15 minutes, until thickened. Set aside.
• Brush salmon with olive oil and season with salt and pepper.
• Grill 5-6 minutes on each side, or until salmon is flaky.
• Brush salmon with balsamic glaze and grill for 1-2 minutes.

Nutrition Information per 4-oz. fillet: 231.5 Calories, 6.9 grams fat, 75 mg cholesterol, 803 mg. sodium, 13.2 grams carbohydrate and 21.26 grams protein.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

 

 

 

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