Here's a yummy dinner from Eating Well Serves Two I made last night. Super-duper easy, low in calories, and extra delish! I highly recommend it. Total plate was 591 calories (plus/minus 10 calories-my salmon was actually 5.25 oz) Next time I won't pile on the rice as much - that was just about half of the total calories for the entire meal!
Broiled Salmon with Miso Glaze for Two
1 tablespoon miso, preferably white
1 tablespoon mirin
1 1/2 teaspoons reduced-sodium soy sauce
1 1/2 teaspoons minced fresh ginger
Hot pepper sauce, to taste
8 ounces center-cut salmon fillet, skinned and cut into 2 portions
1 tablespoon thinly sliced scallions
1 tablespoon chopped fresh cilantro
1 1/2 teaspoons toasted sesame seeds
Position rack in upper third of oven; preheat broiler. Line a small baking pan with foil. Coat the foil with cooking spray.
Whisk miso, mirin, soy sauce, ginger and hot sauce in a small bowl until smooth.
Place salmon fillets, skinned-side down, in the prepared pan. Brush generously with the miso mixture.
Broil the salmon until just cooked through in the center, 6 to 8 minutes.
Garnish the salmon with scallions, cilantro and sesame seeds.
Per serving: 214 calories; 9 g fat (1 g sat, 3 g mono); 62 mg cholesterol; 7 g carbohydrates; 24 g protein; 1 g fiber; 421 mg sodium; 603 mg potassium.
Nutrition Bonus: Selenium (60% daily value), high omega-3s.