Seared Salmon

Healthy Living, Recipes

seared-salmon

Here’s a healthy fish recipe that is perfect for any night of the week. Seared salmon is paired with mellow white beans and garlicky spinach in this quick, healthy dinner recipe. Top it with a flavorful olive relish for a special touch.

While the total fat grams per serving may look scary, the fats that are in salmon are commonly referred to as “good fats.” While fat calories are still the same, the type of fat you find in salmon is a healthier fat when it comes to heart and brain health. Salmon is one of the best sources of Omega-3 fatty acids, which the American Heart Association recommends eating twice weekly. Additionally, the types of fats in salmon are predominantly mono-and poly-unsaturated fats, which may improve cholesterol levels and overall cardiovascular health, when eaten in place of saturated (think solid at room-tempurature) fats. Making this dish with a side of beans and greens further bumps up the nutritional profile of this dish as a great source of iron, fiber, vitamin C, folate, and potassium, along with providing more than one full serving of veggies for the meal.

Theresa Jackson, RD, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

Olive Relish

  • 1 cup mild green olives (such as Picholine), pitted and diced
  • 1 Tbsp diced shallot
  • 1/4 cup chopped fresh parsley
  • 2 Tbsp champagne vinegar (or other white vinegar)
  • 2 Tbsp honey
  • 2 lemons, zested, segmented and juice reserved
  • Black pepper to taste

Salmon

  • 1 Tbsp olive oil
  • 4 salmon fillets (4 oz each)
  • Black pepper to taste
  • 2 Tbsp crushed garlic
  • 2 cups white beans, drained, with 1/4 cup liquid reserved
  • 4 cups fresh baby spinach

Preparation

Make olive relish: In a bowl, mix olives, shallot, parsley, vinegar, honey, lemon zest, segments and lemon juice. Add black pepper to taste. Set aside. Relish can keep in an airtight container for up to 2 weeks.

Make salmon: In a large skillet, heat 1/2 tablespoon of the olive oil until hot but not smoking. Season salmon with black pepper and carefully lay in skillet. Sear in hot oil for 2 to 3 minutes; do not move the fish. Flip fish over and cook for another 2 to 3 minutes.

In same skillet, combine remaining 1/2 tablespoon olive oil and garlic and cook over medium heat until garlic is golden brown, about 1 minute. Add white beans with reserved liquid, spinach and black pepper to taste. Stir. Cover pan and cook for 2 minutes.

To serve, arrange salmon over white beans and spinach. Top with olive relish, if using.

Yield: 4 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 4 oz salmon plus 1/2 cup spinach mixture

Calories: 381
Sodium: 556mg
Fat: 14g
Carbohydrates: 32g
Saturated Fat: 2g
Fiber: 8g
Cholesterol: 70mg
Protein: 33g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.