Wednesday, November 4, 2009
Pan-seared Salmon Fillet with Spinach
Ingredients (Dinner for 1):
1. 3 Oz salmon fillet
2. Quarter of a large steak tomato, sliced into thin strips
3. Quarter of a large sweet yellow onion, sliced into thin strips
4. 1 cup raw spinach, chopped
5. 2 cloves garlic, mashed
6. Pinch of chili flakes
7. Pinch of dried sweet basil
8. Pinch of salt and pepper
1. To make mashed garlic, finely minced garlic on a chopping board. Sprinkle some salt on minced garlic. Using the wide side of your chopping knife, mashed garlic using salt as the abrasive.
2. Add garlic into a large saucepan and add about ¼ cup of water. Heat garlic on medium to high heat for about 1 min.
3. Add sliced onion, pinch of salt and pepper and sauté till onions are translucent and caramelized. Saute with pan covered. Takes about 5 to 8 mins. Add water from time to time to prevent pan from drying.
4. Add sliced tomatoes and chili flakes and sauté covered for another 5 mins. Add water from time to time to prevent pan from drying.
5. Add chopped spinach and sauté covered for another 3 to 4 mins until spinach has wilted. Add water from time to time to prevent pan from drying.
6. Remove stir-fry from the pan onto a serving plate. Retain half the cooking juice in the pan for pan-searing salmon. Do not turn off the heat/fire.
7. Season one side of the salmon fillet with salt, pepper and sweet basil. Place seasoned side down into the pan. Now season the other side with salt, pepper and sweet basil. Cook salmon covered for 5 mins on each side. Add water from time to time to prevent pan from drying.
8. Place salmon on top of bed of vegetable and it’s ready to serve!
Covering the pan when cooking the salmon is to keep the salmon fillet moist.
Nutritional value of this recipe
This recipe makes 1 serving. Feel free to double up for your significant other. This gorgeous recipe only counts 210 calories per serving and is an excellent source of protein (21g), Vitamin A (60%*), Vitamin C (32%*), niacin, phosphorus, selenium, Vitamin B6 and B12.
* based on a 2,000 calories per day diet