Healthy Eating: Pineapple and Soy-Glazed Salmon

Country Living

January is often a month filled with lofty pronouncements about what we shouldn't or mustn't eat. This year, instead of focusing on deprivation, look forward to adding healthful foods - like salmon - to your menus.

With dishes so appealing, it's easy to forget that the ingredients harbor good-for-you "phytonutrients," substances credited with warding off everything from the common cold to more serious ailments like heart disease and certain cancers. So make a New Year's resolution to indulge in foods that taste good and just happen to promote good health!

The omega-3 oils in salmon are thought to promote healthy arteries and may also help treat depression and rheumatoid arthritis. Health benefits aside, there's no quicker weeknight supper than our Pineapple- and Soy-Glazed Salmon. Slipped into the oven, it cooks in less than 10 minutes. The glaze includes a fermented soybean paste, one of whose phytonutrients, isoflavone, seems to mimic estrogen and could prevent breast and prostate cancers.



The Ingredients:

1 1/4 cups pineapple juice
2 tablespoons low-sodium soy sauce
1/4 cup dry sherry
1 teaspoon light brown sugar
2 tablespoons miso
4 (6-ounce) skinless salmon fillets
1/4 teaspoon(s) fresh-ground black pepper

Directions:

1. Marinate the salmon: In a medium saucepan over high heat, cook the pineapple juice, soy sauce, and sherry for 20 minutes. Stir in the brown sugar and cook for 5 more minutes. Using a whisk, stir in miso. Remove from heat and allow the mixture to cool. Season the salmon fillets with the pepper and place them in a shallow baking dish. Pour the pineapple glaze over the salmon fillets, turning to coat each side, and chill for 30 minutes. Preheat oven to 425 degrees F.

2. Roast the fillets: Place the salmon on the top shelf of the oven and cook until the flesh turns opaque -- about 7 minutes. Change the oven temperature setting to broil and cook until the glaze begins to brown -- 2 to 3 minutes. Serve immediately.

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