Heart Healthy
This dish, rich in omega-3 fatty acids and full of Mediterranean flavors, can be on your table in 30 minutes.
Print Recipe
Spinach-Stuffed Baked Salmon
This dish, rich in omega-3 fatty acids and full of Mediterranean flavors, can be on your table in 30 minutes.
-
Servings:
4
-
Serving Size :
3 ounces fish and 1/2 cup vegetables
Ingredients
-
1 teaspoon olive oil -
2 ounces spinach -
1 teaspoon lemon zest -
1/4 cup red bell peppers -
1/4 cup basil -
2 tablespoons walnuts -
Cooking spray -
4 salmon filets -
2 tablespoons Dijon mustard -
2 tablespoons bread crumbs -
1/2 teaspoon oregano -
1/2 teaspoon garlic powder -
1/8 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the roasted peppers, basil, and walnuts. Let cool for 5 minutes. -
Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish. -
In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray. -
Bake for 12 to 13 minutes, or until the fish is the desired doneness and the filling is heated through.
Nutrition Facts
Spinach-Stuffed Baked Salmon
Calories
Protein
FiberNutrition Facts
| Calories | 208 | |
|---|---|---|
| Total Fat | 8.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.5 g | |
| Monounsaturated Fat | 2.5 g | |
| Cholesterol | 65 mg | |
| Sodium | 280 mg | |
| Total Carbohydrate | 6 g | |
| Dietary Fiber | 1 g | |
| Sugars | 1 g | |
| Protein | 27 g | |
Dietary Exchanges
1/2 starch, 3 lean meat
-
Servings:
4
-
Serving Size :
3 ounces fish and 1/2 cup vegetables
Ingredients
-
1 teaspoon olive oil -
2 ounces spinach -
1 teaspoon lemon zest -
1/4 cup red bell peppers -
1/4 cup basil -
2 tablespoons walnuts -
Cooking spray -
4 salmon filets -
2 tablespoons Dijon mustard -
2 tablespoons bread crumbs -
1/2 teaspoon oregano -
1/2 teaspoon garlic powder -
1/8 teaspoon pepper
Directions
Tip: Click on step to mark as complete.
-
In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the roasted peppers, basil, and walnuts. Let cool for 5 minutes. -
Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray. -
Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish. -
In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray. -
Bake for 12 to 13 minutes, or until the fish is the desired doneness and the filling is heated through.