Spinach-Stuffed Baked Salmon
This spinach stuffed salmon entrée proves that eating healthy can be a delicious and satisfying experience. By carefully choosing nutritious ingredients, you can help reduce the risk for heart disease and obesity while still enjoying great tasting meals.
1 teaspoon olive oil
2 ounces fresh spinach leaves
1 teaspoon grated lemon zest
1/4 cup chopped roasted red bell peppers, drained and rinsed if bottled
1/4 cup fresh basil leaves, coarsely chopped
2 tablespoons chopped walnuts
4 salmon fillets (about 4 ounces each), rinsed and patted dry with paper towels
2 tablespoons Dijon mustard
2 tablespoons plain dry bread crumbs
1/2 teaspoon dried oregano, crumbled
1/2 teaspoon garlic powder
1/8 teaspoon ground black pepper
- 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 bell peppers, basil, and walnuts. Let cool for 5 minutes.
- Preheat the oven to 400°F (205°C). 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 tops with cooking spray.
- Bake for 12 to 13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.
Makes 4 servings; 3 ounces fish and 1/2 cup vegetables per serving.
Nutritional Information Per Serving (1/4 of recipe): 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; Carbohydrates 6 g; Fiber 1 g; Sugars 1 g; Protein 27 g.
Dietary Exchanges: 3 lean meat; 1/2 starch.
Recipe and photograph reprinted with permission from Light & Easy Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at ShopHeart.com while supplies last; through ECES, Inc., Electronic Color Editorial Services.