6 ounces salmon fillet, skin removed
1/2 to 1 teaspoon lemon pepper seasoning (without salt)
1 teaspoon olive oil
1 cup cooked, chopped spinach with 1 tablespoon low-fat sour cream
1/2 cup cooked instant brown rice, with 1/2 teaspoon butter
Sprinkle lemon pepper seasoning on both sides of salmon, pressing in lightly. In a small frying pan, heat olive oil until almost hot. Put fish in pan. Cook on medium-high heat about 4 minutes per side. Fish should be browned on the outside and moist inside. Fish should be opaque and flake easily with a fork (internal temperature of 145°F).
This complete dinner contains approximately 442 calories, 38 g protein, 18 g fat, 33 g carbohydrates, 7 g fiber, and 262 mg sodium.
To make this receipt gluten free, use only spices or condiments that are gluten free. Read food labels carefully and contact the company if you have any questions.
For Blue Cross Blue Shield of Massachusetts members
Find a Doctor & Estimate Costs
Health & Wellness
Attend a Seminar
Request a Call
Manage Your Account
Plans & Products
Forms & Documents
Tools & Support for Educating Employees
Blue Cross Blue Shield of Massachusetts is an Independent Licensee of the Blue Cross and Blue Shield Association.® Registered Marks of the Blue Cross and Blue Shield Association.®´ ®´´ Registered Marks are the property of their respective owners.© 101 Huntington Avenue, Suite 1300, Boston, MA 02199-7611 | 1-800-262-BLUE (2583)
About Blue Cross Blue Shield of Massachusetts
Nondiscrimination and Translation Resources
Blue Cross Blue Shield of Massachusetts is a leading provider of quality health insurance for residents of Massachusetts. Our main goal is to make health care cost-effective by offering health insurance solutions for individuals, families, and large and small businesses at affordable rates.
Our Vision — Making Quality Health Care AffordableOur Promise — To Always Put Our Members First
To learn more about our Massachusetts health plans, please visit our Plans & Products page, where you can compare Massachusetts health insurance plans, buy health plans online, and get Mass health insurance quotes.
Blue Cross Blue Shield of Massachusetts also offers insurance, pharmacy coverage, and Medicare Plans for seniors; life and disability insurance through Indigo Insurance Services (a wholly owned subsidiary); and insurance for individuals aged 18-26 years. Learn more about our other insurance plans and Medicare plans, or contact a sales representative today.