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Spinach-Stuffed Baked Salmon

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Spinach Stuffed Baked Salmon
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Spinach-Stuffed Baked Salmon

Get some heart-healthy omega-3 fats with this vegetable and seafood dish.

Ingredients

Servings  4  

  • 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

Tip: Click on step to mark as complete.

  1. 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.
  2. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  3. 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.
  4. In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray.
  5. 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

Nutrition Facts

Spinach-Stuffed Baked Salmon

CaloriesCalories

208 Per Serving

ProteinProtein

27g Per Serving

FiberFiber

1g Per Serving

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

 

Get some heart-healthy omega-3 fats with this vegetable and seafood dish.

Nutrition Facts

Spinach-Stuffed Baked Salmon

CaloriesCalories

208 Per Serving

ProteinProtein

27g Per Serving

FiberFiber

1g Per Serving
×
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

Servings  4  

  • 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

Tip: Click on step to mark as complete.

  1. 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.
  2. Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  3. 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.
  4. In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray.
  5. 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

 

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