Pan Seared Salmon With Warm Vegetable Medley Recipes
PAN-SEARED SALMON WITH WARM VEGETABLE MEDLEY
This better-for-you salmon recipe gets some of its HEALTHY LIVING creds from a tasty medley of warm mixed vegetables and black beans.
Provided by My Food and Family
Categories Vegetable Recipes
Time 25m
Yield Makes 6 servings.
Number Of Ingredients 6
Steps:
- 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.
Nutrition Facts : Calories 310, Fat 15 g, SaturatedFat 2.5 g, TransFat 0 g, Cholesterol 55 mg, Sodium 190 mg, Carbohydrate 0 g, Fiber 6 g, Sugar 0 g, Protein 27 g
SEARED SALMON WITH MASHED VEGETABLES AND SEAWEED
Provided by Moira Hodgson
Categories dinner, main course
Time 30m
Yield six servings
Number Of Ingredients 20
Steps:
- Heat the oil in a heavy skillet and fry the seaweed for one minute. Remove and drain on paper towels.
- Prepare the vegetables. Simmer the first six ingredients together in boiling, salted water for 12 to 15 minutes. Drain and mash. Season to taste and add the olive oil and heavy cream. Mix well and keep warm.
- Saute the shallots over medium heat in the oil until caramelized (about 10 to 15 minutes). Sprinkle with flour and stir well. Add the fish stock and cook slowly over moderate heat, stirring until any lumps have disappeared. Season to taste with salt, add the crushed peppercorns and vinegar and simmer five more minutes. Set aside and keep warm.
- Season the salmon with salt and pepper to taste. Heat the oil in a saute pan and sear the salmon for two-and-a-half to three minutes on each side for rare, more for well done.
- While the fish is cooking, place a mound of potato mixture in the center of six individually heated plates. Spoon sauce around the potato and top it with the salmon fillet. Sprinkle the seaweed on top.
Nutrition Facts : @context http, Calories 788, UnsaturatedFat 35 grams, Carbohydrate 41 grams, Fat 52 grams, Fiber 7 grams, Protein 42 grams, SaturatedFat 10 grams, Sodium 1174 milligrams, Sugar 9 grams, TransFat 0 grams
PAN SEARED SALMON I
Simply seasoned with salt and pepper, these salmon fillets are pan seared with capers, and garnished with slices of lemon.
Provided by Noreen421
Categories Salmon Fillets
Time 20m
Yield 4
Number Of Ingredients 6
Steps:
- Preheat a large heavy skillet over medium heat for 3 minutes.
- Coat salmon with olive oil. Place in skillet, and increase heat to high. Cook for 3 minutes. Sprinkle with capers, and salt and pepper. Turn salmon over, and cook for 5 minutes, or until browned. Salmon is done when it flakes easily with a fork.
- Transfer salmon to individual plates, and garnish with lemon slices.
Nutrition Facts : Calories 371 calories, Carbohydrate 1.7 g, Cholesterol 99.1 mg, Fat 25.1 g, Fiber 0.8 g, Protein 33.7 g, SaturatedFat 4.6 g, Sodium 299.8 mg
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