Healthy Fish Recipes: Teriyaki Salmon Mango Wrap, Broiled Parmesan Tilapia, Sesame Salmon & Snap Peas

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Something fishy is going on here... and we couldn't be happier! Scroll down and feast your eyes on our latest recipes from under the sea. (Cue the calypso music and the singing 'n dancing cartoon crab...)

Teriyaki Salmon-Mango Wrap

Entire recipe: 256 calories, 6g fat (<0.5g sat fat), 819mg sodium, 40g carbs, 16g fiber, 16g sugars, 24.5g protein -- PointsPlus® value 7* -- SmartPoints® value 3*

Fruit, veggies, and fish rolled up into a handheld meal? What more could you want?!

One 2.6-oz. pouch boneless skinless pink salmon, roughly flaked (about 1/3 cup)
1 tsp. thick teriyaki sauce/marinade
1 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortilla
1/2 cup chopped romaine lettuce
1/2 cup mango cut into thin strips
1/4 cup thinly sliced red onion
1/4 cup jicama cut into thin strips


In a small bowl, combine salmon with teriyaki sauce and mix well. Set aside.

Place tortilla on a microwave-safe plate and microwave for 10 seconds, or until just warm.

Evenly place lettuce over the bottom half of the tortilla. Evenly top lettuce with salmon mixture, mango, onion, and jicama.

Carefully and tightly roll up tortilla over the filling from bottom to top. Secure with toothpicks, if needed.

Slice in half and enjoy! (Don't eat the toothpicks.)


HG Alternative! If you can't get your hands on the 80-calorie La Tortilla Factory tortilla called for in the recipe, just seek out the lowest-calorie medium-large flour tortilla you can find and adjust the calorie count accordingly. No problem! 

Parmed-Up Broiled Tilapia

1/4th of recipe (1 fillet): 153 calories, 5g fat (1.5g sat fat), 298mg sodium, 3.5g carbs, 0g fiber, 0.5g sugars, 23.5g protein -- PointsPlus® value 4* -- SmartPoints® value 3*

Confession time... This recipe's SO good, we've been known to eat two servings in one sitting!

3 tbsp. reduced-fat Parmesan-style grated topping
1 1/2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
1 1/2 tbsp. fat-free mayonnaise
1 tbsp. lemon juice
1/4 tsp. dried basil
1/8 tsp. onion powder
1/8 tsp. black pepper
1/8 tsp. salt
Four 4-oz. raw tilapia (or other flaky white fish) fillets

Preheat broiler. Spray a baking sheet with nonstick spray and set aside.

In a small bowl, combine all ingredients except the fish. Mix well and set aside.

Arrange fillets in a single layer on the baking sheet. Broil for 3 minutes.

Gently flip the fillets over and broil for 2 more minutes. Remove sheet from broiler, but leave broiler on.

Evenly spread the Parm mixture over the fillets, about 1 heaping tablespoon each. Broil until fish is cooked through and topping is lightly browned, 5 - 7 minutes, checking often to ensure it doesn't burn. Serve and enjoy!


Sesame Salmon & Snap Peas en Foil

Entire recipe: 275 calories, 15g fat (2.5g sat fat), 460mg sodium, 10g carbs, 2g fiber, 6.5g sugars, 24.5g protein -- PointsPlus® value 7* -- SmartPoints® value 7*

Pack your ingredients in foil, pop 'em in the oven, and POOF! Fifteen minutes later, it's dinnertime!

2 tbsp. Newman's Own Lite Low Fat Sesame Ginger Dressing (or another low-fat sesame ginger dressing)
1/8 tsp. chopped garlic
Dash ground ginger
One 4-oz. raw skinless salmon fillet
1 cup sugar snap peas
1/2 tsp. sesame seeds

Preheat oven to 375 degrees.

In a wide bowl, mix dressing with garlic and ginger. Place salmon fillet in the bowl and gently flip to coat. Cover and refrigerate for 15 minutes.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place snap peas in the center and top with salmon. Pour remaining dressing mixture over salmon.

Place another large piece of foil over the top. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet. Bake in the oven for about 15 minutes, until snap peas are tender and fish is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) Just before serving, sprinkle with sesame seeds. Enjoy!




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Today, June 2nd, is the 153rd day of the year. Celebrate with a 153-calorie helping of our Parmed-Up Broiled Tilapia! That's way more fun than commemorating the 2nd day of the month with a 2-calorie something or other...

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*The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints
® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.

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