• Pan-Seared Salmon with Warm Vegetable Medley

Pan-Seared Salmon with Warm Vegetable Medley

4.3
(3) 3 Reviews
Prep Time
10
min.
Total Time
25
min.
Servings

6 servings

This better-for-you salmon recipe gets some of its HEALTHY LIVING creds from a tasty medley of warm mixed vegetables and black beans.

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What You Need

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Make It

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  • Heat 1 Tbsp. oil in large skillet on medium-high heat. Add fish; cook 4 min. on each side or until fish flakes easily with fork and is golden brown on both sides. Remove from skillet; cover to keep warm.
  • Heat remaining oil in skillet. Add cabbage; cook and stir 1 min. Add beans; cook 2 min. or until heated through. Stir in spinach; cook 2 min. or just until wilted, stirring occasionally. Remove from heat. Stir in dressing and pepper.
  • Spoon cabbage mixture onto serving plates; top with fish.

Special Extra

For a creamier salad, stir 1/2 cup BREAKSTONE'S or KNUDSEN Sour Cream into cabbage mixture with the dressing.

Purchasing and Storing Fresh Fish

Look for fresh fish fillets and steaks with a firm texture, moist appearance and fresh mild odor (they should not smell fishy). Whole fish should have bright clear eyes and red to bright pink gills. Store in the coldest part of the refrigerator up to 2 days.

How to Handle Freshly Caught Fish

Freshly caught whole fish must be cleaned as soon as possible since the entrails deteriorate very rapidly. Immediately wrap the fish tightly and store in airtight container in refrigerator up to 24 hours before cooking as directed.

Servings

  • 6 servings

Healthy Living

  • Low sodium
  • Good source of vitamin A or C
  • Generally Nutritious

Diet Exchange

  • 1 Starch
  • 3 Meat (L)
  • 2 Fat

Nutrition Bonus

Get more fish into your diet with this main dish. The spinach is rich in vitamin A and teams up with the cabbage to provide vitamin C.

Nutritional Information

Serving Size 6 servings
AMOUNT PER SERVING
Calories 310
% Daily Value
Total fat 15g
Saturated fat 2.5g
Cholesterol 55mg
Sodium 190mg
Carbohydrate 16g
Dietary fiber 6g
Sugars 2g
Protein 27g
   
Vitamin A 70 %DV
Vitamin C 25 %DV
Calcium 8 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

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  • graphicbutterfly | Tue, Feb 12 2013 4:56 AM

    We enjoyed this dish very much. I used an Italian Herb Saute butter in place of the oil and found it to be perfect for the dish.

  • bigsand66 | Thu, Jan 17 2013 7:05 PM

    It looks amazing and i love salmon?

  • lisaunderdahl | Wed, May 30 2012 1:48 PM

    I made this last night and it was delicious! I did substitute the capers for green (spanish) olives because I did not have capers. Will definitely make this again.

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