Baked Salmon with Bok Choy and Mixed Greens


Atkins Baked Salmon with Bok Choy and Mixed Greens
15.4g
Net Carbs
Prep Time: 15 Minutes
Style: American
Cook Time: 10 Minutes
Phase: Phase 2

37.5g

Protein

44.1g

Fat

7.9g

Fiber

623

Calories

calculator How are Net Carbs Calculated?

INGREDIENTS

  • 0.75 cup chopped Snowpeas (Pea Pod)
  • 0.06 tsp Salt
  • 8 oz Chinese Cabbage (Bok-Choy, Pak-Choi)
  • 2 oz Pickled Okra
  • 3 oz Cooked Red Peppers
  • 0.06 tsp Black Pepper
  • 0.5 oz Salsa
  • 0.5 tbsp Extra Virgin Olive Oil
  • 1 tbsp Reserva Sherry Vinegar
  • 0.25 tbsp Unsalted Butter Stick
  • 6 oz Atlantic Salmon (Farmed)
  • 1 cup shredded or chopped Mixed Salad Greens

DIRECTIONS

Use the Atkins recipe for Sherry Vinaigrette for the salad.

  1. Preheat oven to 475° F. Place olive oil and butter in a skillet large enough to hold fish in a single layer.
  2. Place skillet with just the olive oil and butter into the oven for 3 minutes, until butter is melted.  Season fish with salt and pepper.  Place fish flesh side down in prepared skillet.  Bake 10 minutes, turning carefully once halfway through cooking time, until just cooked through.
  3. Remove from skillet; tent with foil. Add bok choy and lemon peel to skillet.  Stir to coat with pan's oil.  Place in oven 1 minute, until leaves are wilted and stems are warmed through.
  4. To make puree, blend peppers and salsa in a blender 30 seconds. 
  5. Top bok choy with fish and dollop with the purée.
  6. Toss the greens, okra, peppers and snow peas with the Sherry Vinaigrette.  Serve with the salmon and bok choy.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.

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