Diabetes Quick Fix: Salmon Gazpacho
Fresh salmon, cucumbers and tomatoes make a tasty combination in this creamy soup supper. Gazpacho is a Spanish soup served at room temperature or chilled. Adding freshly cooked salmon creates a complete one-dish meal in which the soup ingredients flavor the salmon.
The secret to the rich flavor of this dinner is that the salmon is cooked for just a few minutes on its own and removed from the saucepan, so that it does not overcook. It’s then added to the remaining ingredients in the gazpacho so the flavors can blend.
The salmon may be a little red in the center when it is removed from the skillet. It will continue to cook in its own heat once it is removed.
Helpful Hints:
• Salmon fillets or steak can be used.
• Low-sodium V8 juice can be used instead of low-sodium tomato juice.
• Fresh diced tomatoes, cucumber and onion can be found in the produce section of the supermarket.
• A quick way to slice scallions is to snip them with scissors.
• Look for low-sodium tomato juice containing per cup (8 ounces): 41 calories, 10.3 g carbohydrate, 24 mg sodium. Heat a nonstick skillet overmedium-high heat. Add the salmon and saute 3minutes, turn and saute 3minutes for a ¾-inch piece. If the salmon is thicker, cook another 2minutes per side until salmon is cooked through. While salmon cooks, pour tomato juice into a blender or food processor. Add 2 cups tomatoes, the onion, ¾ cup diced cucumber, olive oil, balsamic vinegar and yogurt. Blend until smooth. Add salt and pepper to taste. Divide between 2 large soup bowls. Toast bread. Cut cooked salmon into 1 to 2-inch pieces and divide between the bowls. Sprinkle remaining 2 tablespoons diced tomatoes and 2 tablespoons diced cucumber over soup and sprinkle scallions on top.
Yield: 2 servings
Per serving: 518 calories, 142 calories fromfat, 15.8 g total fat, 2.6 g saturated fat,6.9g monounsaturated fat ,98.5 mg cholesterol ,351 mg so di um,44.6g carbohydrate, 6.5 g dietary fiber, 15.4 gsugars,53g protein