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Healthy Recipes

Seared Salmon Recipe Video - Healthy Cooking Demo

Nutrition Facts

Yield: 4 servings
    • Calories: 381
    • Fat: 14g
    • Saturated Fat: 2g
    • Cholesterol: 70mg
    • Sodium: 556mg
    • Carbohydrates: 32g
    • Fiber: 8g
    • 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

Seared Salmon Recipe Video

Heart Healthy Recipe Diabetes Recipe Gluten Free Recipe
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.

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.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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