Pan-Roasted Wild Salmon with Grape Tomatoes and Wilted Spinach
Recipe

Pan-Roasted Wild Salmon with Grape Tomatoes and Wilted Spinach

recipes / Pan-Roasted Wild Salmon with Grape Tomatoes and Wilted Spinach
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Cost per Serving: $6.43
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Active Time: 15 minutes
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Total Time: 15 minutes
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Serves: 4

About This Recipe

Ingredients & Prep
Ingredients
Preparation
1

Preheat oven to 400 F.

2

Add butter to a medium oven-proof saute pan and heat over medium high heat.

3

Rinse salmon, pat dry and sprinkle with salt and pepper.

4

When butter has melted and pan is hot, add the salmon fillets - skin side up - to the pan.

5

Cook 2-3 minutes. Do not turn.

6

Add the grape tomatoes to the pan around the fish and stir gently, cooking 2 more minutes.

7

Flip the fish.

8

Place the pan in the oven to complete cooking to desired doneness (2 minutes for medium-rare; 4 minutes for medium-well).

9

During the last minute of cooking, place the fresh spinach leaves over the salmon and allow to wilt.

10

Remove from oven, layer spinach on plates and top with salmon and tomatoes.

Special diets
  • Diabetic
  • Gluten-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Starch Diet
  • Paleo Diet (Light)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
Benefits
Excellent Source of
  • Magnesium
  • Potassium
  • Protein
  • Selenium
  • VitaminA
  • VitaminB6
  • VitaminB12
  • VitaminC
  • VitaminK
  • Folate
  • Copper
  • Thiamin
  • Niacin
  • Riboflavin
  • ALA Omega-3
  • EPA DHA Omega-3
  • Phosphorous
  • Manganese
Good Source of
  • Iron
  • Zinc
Preferences
  • No Citrus
  • No Coconut
  • No Corn
  • No Eggs
  • No Gluten
  • No Grains
  • No Legumes
  • No Molds
  • No Nuts
  • No Peanuts
  • No Pork
  • No Poultry
  • No Pseudograins
  • No Red Meat
  • No Seeds
  • No Shellfish
  • No Soy
  • No Yeast
  • Low Carbohydrate
  • Low Sugars
Nutrition & Macros
Nutrition Information

0 Servings Fruits / 2.8 Servings Vegetables

Chart Icon. View Calorie Breakdown

Calories: 286.4

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
13.84 g
Saturated Fat
3.5 g
Monounsaturated Fat
4.29 g
Polyunsaturated Fat
4.52 g
Trans Fat
0.11 g
Essential Fatty Acids (Omega-3)
3020 g
ALA
608 mg
EPA
539 mg,
DHA
1873 mg,
Conjugated Linoleic Acid(CLA)
9 mg
Cholesterol
99.92 mg
Total Carbohydrate
3.97 g
Net Carbohydrate
1.95 g
Sugars
1.1 g
Fiber
2.02 g
Protein
35.73 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
7203.64 IU
144%
Vitamin C
24.23 mg
40%
Vitamin D
1.96 IU
0%
Vitamin E
1.72 IU
6%
Vitamin B6
1.54 mg
77%
Vitamin B12
5.34 mcg
89%
Vitamin K
353.13 mg
441%
Folate
187.28 mcg
47%
Niacin
13.91 mg
70%
Riboflavin
0.78 mg
46%
Thiamin
0.45 mg
30%
Choline
15.75 mg
3%
Minerals
Calcium
97 mg
10%
Copper
0.53 mg
26%
Iron
3.46 mg
19%
Magnesium
109.85 mg
27%
Manganese
0.73 mg
36%
Phosphorous
380 mg
38%
Potassium
1302.87 mg
37%
Selenium
62.09 mcg
89%
Sodium
298.31 mg
12%
Zinc
1.52 mg
10%
Phytonutrients
Alpha-carotene
30.3 mcg
Beta-carotene
4219.47 mcg
Beta-cryptoxanthin
0.12 mcg
Lutein + zeaxanthin
8880.96 mcg
Lycopene
771.91 mcg

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