Seared Salmon with Wilted Spinach

Gluten Free
Dairy Free
Very Healthy
Health score
81%
Seared Salmon with Wilted Spinach
17 min.
4
312kcal

Suggestions


Indulge in a culinary delight with our Seared Salmon with Wilted Spinach, a dish that beautifully marries flavor and nutrition. Perfect for those who appreciate healthy yet delicious meals, this recipe not only boasts a remarkable health score of 81 but is also gluten-free and dairy-free.

Imagine tender salmon fillets, perfectly seared to a crisp golden skin, served atop a bed of vibrant, wilted spinach tossed with fresh garlic and juicy grape tomatoes. Each bite is bursting with the flavors of basil and the delicate seasoning of black pepper, creating a meal that is as visually appealing as it is nourishing.

This dish is not just a feast for the senses but also a great way to elevate your lunch or dinner routine. Ready in just 17 minutes, it suits even the busiest of schedules, making it an ideal choice for both weeknight dinners and special occasions alike. With only 312 calories per serving, you can enjoy a guilt-free gourmet experience that leaves you satisfied and energized.

Join us in the kitchen, and discover how easy it is to whip up a restaurant-quality meal right at home. Whether you’re a seasoned chef or just beginning your culinary journey, this Seared Salmon with Wilted Spinach recipe is sure to impress and nourish in all the right ways.

Ingredients

  • ounce baby spinach 
  • 0.3 teaspoon pepper black divided
  • tablespoon canola oil divided
  • tablespoons basil fresh
  •  garlic clove sliced
  • pint grape tomatoes halved
  • 0.8 teaspoon kosher salt divided
  • 24 ounce salmon fillet 

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 45
  2. Sprinkle salmon with 1/2 teaspoon salt and 1/8 teaspoon pepper.
  3. Heat a large cast-iron skillet over high heat.
  4. Add 2 teaspoons oil; swirl.
  5. Add fillets, skin side down; cook for 3 minutes or until skin begins to brown, gently pressing fillets.
  6. Place pan in oven.
  7. Bake at 450 for 6 minutes or until desired degree of doneness.
  8. Heat a nonstick skillet over medium-high heat.
  9. Add 1 teaspoon oil; swirl.
  10. Add tomatoes; saut 1 minute.
  11. Add garlic; saut for 30 seconds, stirring constantly.
  12. Add spinach; remove from heat. Toss until spinach wilts. Stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
  13. Place about 1/2 cup spinach mixture on each of 4 plates; top each serving with 1 fillet and basil.

Nutrition Facts

Calories312kcal
Protein47.27%
Fat42.75%
Carbs9.98%

Properties

Glycemic Index
50.5
Glycemic Load
1.73
Inflammation Score
-10
Nutrition Score
42.729130827862%

Flavonoids

Naringenin
0.8mg
Luteolin
0.47mg
Kaempferol
4.18mg
Myricetin
0.41mg
Quercetin
3.26mg

Nutrients percent of daily need

Calories:312.34kcal
15.62%
Fat:14.79g
22.76%
Saturated Fat:2g
12.52%
Carbohydrates:7.77g
2.59%
Net Carbohydrates:4.85g
1.76%
Sugar:3.41g
3.78%
Cholesterol:93.55mg
31.18%
Sodium:567.62mg
24.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.8g
73.6%
Vitamin K:324.32µg
308.88%
Vitamin A:7088.32IU
141.77%
Vitamin B12:5.41µg
90.15%
Selenium:63.05µg
90.08%
Vitamin B6:1.64mg
82.01%
Vitamin B3:14.56mg
72.8%
Vitamin B2:0.79mg
46.64%
Folate:184.78µg
46.2%
Vitamin C:35.01mg
42.44%
Potassium:1483.48mg
42.39%
Phosphorus:404.04mg
40.4%
Manganese:0.8mg
40.02%
Vitamin B1:0.48mg
32.19%
Vitamin B5:2.99mg
29.94%
Copper:0.59mg
29.53%
Magnesium:114.16mg
28.54%
Iron:3.49mg
19.41%
Vitamin E:2.56mg
17.05%
Fiber:2.92g
11.67%
Zinc:1.66mg
11.1%
Calcium:102.06mg
10.21%
Source:My Recipes