Pan-Seared Salmon with Warm Vegetable Medley
25 Min(s)
10 Min(s) Prep
15 Min(s) Cook
Healthy Living
This better-for-you salmon recipe gets some of its HEALTHY LIVING creds from a tasty medley of warm mixed vegetables and black beans.
What You Need
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6 servings
Original recipe yields 6 servings
2 Tbsp. oil, divided
6 salmon fillets (1-1/2 lb.)
2 cups shredded red cabbage
1 can (15 oz.) black beans, drained
1 pkg. (9 oz.) baby spinach leaves
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Let's Make It
1
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.
2
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.
3
Spoon cabbage mixture onto serving plates; top with fish.
Kitchen Tips
Tip 1
Special Extra
For a creamier salad, stir 1/2 cup BREAKSTONE'S or sour cream into cabbage mixture with the dressing.
Tip 2
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.
Tip 3
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.
Tip 4
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.
Nutrition
Calories
310
Calories From Fat
0
% Daily Value*
Total Fat 15g
19%
Saturated Fat 2.5g
13%
Trans Fat 0g
Cholesterol 55mg
18%
Sodium 190mg
8%
Total Carbohydrates 16g
6%
Dietary Fiber 6g
21%
Sugars 2g
4%
Protein 27g
54%
Vitamin A
70%
Vitamin C
15%
Calcium
6%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet.
servings
Makes 6 servings.
* 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.
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