Get some heart-healthy omega-3 fats with this vegetable and seafood dish.
Nutrition Facts
Spinach-Stuffed Baked Salmon
Calories
Protein
Fiber
Nutrition 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
3 lean meat, 1/2 starch
Ingredients
-
1 tsp. olive oil (extra virgin preferred) -
2 oz. spinach -
1 tsp. grated lemon zest -
1/4 cup chopped, roasted red bell peppers, rinsed and drained if bottled -
1/4 cup fresh basil (coarsely chopped) -
2 Tbsp. chopped walnuts -
Cooking spray -
4 salmon fillets (about 4 ounces each), rinsed, patted dry -
2 Tbsp. Dijon mustard (lowest sodium available) -
2 Tbsp. plain dry bread crumbs, lowest sodium available -
1/2 tsp. dried oregano (crumbled) -
1/2 tsp. garlic powder -
1/8 tsp. pepper
Directions
-
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.
Tip: Serving size 3 ounces fish and 1/2 cup vegetables