Losing weight by including salmon in your diet is not only an effective way to shed pounds, it is also a healthy way to lose weight. Salmon has few calories when it is cooked without high calorie ingredients, so you should prepare salmon with that thought in mind if you are dieting. Lose weight with salmon and get the omega-3 fatty acid benefits this fish has to offer, along with protein, niacin, vitamin B12 and selenium.
Step 1
Eat 3 oz. of salmon marinated for 20 to 25 minutes in 1 tbsp. of low-sodium soy sauce, 1 tbsp. of balsamic vinegar, ½ tbsp. of honey, ½ tsp. of grated ginger and 1 small crushed garlic clove . Put the salmon and marinade in a dish, or in a plastic bag you can tightly seal, then put it in the refrigerator. Remove the salmon from the marinade and broil it for about 7 minutes. Heat the marinade in a pan over a medium flame until the mixture thickens, then pour it over the salmon and top with thinly sliced scallions. Three oz. of wild Alaskan salmon contains 120 calories, 1 tbsp. of low-sodium soy sauce contains about 10 calories, 1 tbsp. of balsamic vinegar contains about 10 calories, ½ tbsp. of honey contains about 11 calories and 1 clove of garlic contains 5 calories. Lose weight with this salmon dish that totals 146 calories.
Step 2
Lose weight by eating salmon poached. Poach a 3-oz, salmon steak by boiling it in 1 inch of water in a medium-sized pan to which you have added 1 bay leaf and 2 tbsp. of white wine. Place the salmon in the pan when the water comes to a boil, cover the pan, lower the flame and let the salmon cook for about 5 minutes. When done, take the salmon out of the pan and place it on a plate. Serve it with ½ cup of tzatziki sauce. To make the tzatziki sauce, drain the liquid from ½ cup of plain low-fat yogurt and add to it ¼ cup of finely chopped cucumber, ½ of a small minced garlic clove and ½ tbsp. of fresh dill and blend the ingredients. The 120 calories in the wild Alaskan salmon steak, plus the 20 calories in the white wine, the 60 calories in the plain low-fat yogurt and the 4 calories in the ¼ cup of cucumber add up to approximately 204 calories.
Step 3
Eat salmon in a marinara sauce, along with ½ cup of cooked whole wheat pasta. Carbohydrate foods are not high in calories if you eat them in moderation. Broil 3 oz. of salmon in the oven for about 5 minutes, then set the salmon aside. Heat ½ cup of tomato sauce in a pan for about 5 minutes, then break the salmon up into bite-sized pieces and add it to the pan of sauce and let it cook for an additional minute. Remove the pan from the flame and pour the sauce with the salmon over the cooked pasta. Three oz. of wild Alaskan salmon contains about 120 calories, ½ cup of marinara sauce contains about 93 calories and ½ cup of cooked whole wheat pasta contains about 50 calories, making the total calorie content for this dish 263.
Things You'll Need
- 3 oz. wild Alaskan salmon
- 1 tbsp. balsamic vinegar
- ½ tbsp. honey
- ½ tsp. grated ginger
- 1 ½ cloves garlic
- 1 tbsp. thinly sliced scallions
- 1 bay leaf
- 2 tbsp. white wine
- ½ cup plain low-fat yogurt
- ¼ cup finely chopped cucumber
- ½ tbsp. dill
- ½ cup marinara sauce
- ½ cup cooked whole wheat pasta
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