Pan-Seared Salmon with Fennel & Dill Salsa
Makes: 4 servings
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Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |View Our Nutrition Guidelines »
Ingredients
- 1 large tomato, chopped
- 1 cup finely chopped fennel, (about 1/2 bulb, stalks trimmed)
- 2 tablespoons minced red onion
- 2 tablespoons minced dill
- 1 tablespoon red-wine vinegar
- 1/2 teaspoon salt, divided
- 1 pound salmon fillet, skinned (see Tip)
- Freshly ground pepper, to taste
- 2 tablespoons extra-virgin olive oil
Preparation
- Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
- Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.
Tips & Notes
- Tip: To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.
Nutrition
Per serving: 289 calories; 20 g fat ( 3 g sat , 10 g mono ); 67 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 23 g protein; 1 g fiber; 373 mg sodium; 610 mg potassium.Nutrition Bonus: Selenium (60% daily value), Vitamin C (32% dv), omega-3s.
Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat
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