Looking to add more flavor and keep salmon fillets moist, I sautéed them on a bed of creamy spinach and seasoned them with garlic and dill. The result was tender, flavorful salmon with a touch of freshness from the herbs.
For a colorful and easy side, I mixed quick-cooking couscous with roasted red peppers. The couscous takes just five minutes in the microwave—no pot to wash and dinner’s ready in a flash. It’s a quick, vibrant meal that’s as delicious as it is simple.
HELPFUL HINTS:
Minced garlic can be found in the produce section of the market. Six crushed garlic cloves can be used instead.
Pearl couscous is also called Israeli couscous.
A quick way to chop dill is to cut the leaves with a scissors.
COUNTDOWN:
Assemble ingredients.
Microwave couscous.
Make salmon.
SHOPPING LIST:
To buy: 2 6-ouncre salmon fillets, 1 bag washed, ready to eat spinach, 1 container reduced fat sour cream, 1 bottle ground nutmeg, 1 container minced garlic, 1 bunch fresh dill, 1 lemon, 1 container quick cooking pearl couscous, 1 can roasted red pepper.
Staples: olive oil, salt and black peppercorns.
Garlic and Herb Salmon and Creamy Spinach
6 ounces fresh washed-ready-to-eat spinach (about 6 packed cups)
2 tablespoons reduced fat sour cream
1/4 teaspoon salt
pinch black pepper
1 teaspoon ground nutmeg
1 tablespoon minced garlic
2 teaspoons olive oil
2 tablespoons chopped fresh dill
2 tablespoons lemon juice
2 6-ounce salmon fillets
Remove large stems from spinach. Mix sour cream, salt, pepper and nutmeg together in a small bowl. In another small bowl combine garlic, olive oil and dill. Add spinach to a large skillet and sauté 2 minutes or until spinach starts to wilt. Spoon out any liquid. Pour the sour cream mixture over the spinach and mix it in to the spinach. Spread the spinach mixture over the skillet. Arrange the salmon on top of the spinach. Spread the garlic mixture on top of each filet. Cover the skillet with a lid and cook 5 minutes, a meat thermometer should read 125 degrees. Squeeze lemon juice over fish. Lift spinach and fish to two plates spooning any left sauce over fish.
Yield 2 servings.
Per serving: 358 calories (47 percent from fat), 18.6 g fat (4.2 g saturated, 7.9 g monounsaturated), 87 mg cholesterol, 39.7 g protein, 8.2 g carbohydrates, 2.9 g fiber, 451 mg sodium.
Pimento Couscous
1/2 cup quick cooking pearl couscous
3/4 cup water
1 cup sliced canned roasted red pepper
2 teaspoons olive oil
Salt and freshly ground black pepper
Add couscous to a large microwave safe bowl. Add water. Cover bowl with a plate or plastic wrap. Microwave on high 5 minutes. Remove and stir couscous. Most of water should be gone and couscous should be soft. If needed microwave, covered, for another minute. Add roasted red pepper, olive oil and salt and pepper to taste. Return cover to bowl and let sit while making the salmon dish.
Yield 2 servings.
Per serving: 169 calories (29 percent from fat), 5.4 g fat (0.8 g saturated, 2.3 g monounsaturated), no cholesterol, 5.0 g protein, 25.9 g carbohydrates, 3.0 g fiber, 14 mg sodium.
Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.