Pan Fried Salmon Dinner, with Quinoa Salad, and Creamed Spinach
This is the season for salmon and fresh garden vegetables, so now is a great time to go wild and/or farmed. Vegetables patches, and farms, are overflowing with nutrient-packed goodness that will complement your salmon perfectly.
Salmon, nuts, whole grains, fruits and vegetables are the super powers of superfoods.
“If you’re worried about heart disease, eating one to two servings of fish a week could reduce your risk of dying of a heart attack. For many years, the American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week. Doctors have long believed that the unsaturated fats in fish, called omega-3 fatty acids, are the nutrients that reduce the risk of dying of heart disease.” Mayo Clinic
Quinoa Salad for 4
2 cups cooked quinoa
1 cup diced apples
1 cup diced celery
1 cup diced carrots
1 cup coarsely chopped roasted pecans
1 tablespoon dried cherries
Dressing: 1/8 cup Greek olive oil and the juice of ½ lemon, mixed well.
- In a large salad bowl toss the first six ingredients together, drizzle with the dressing, cover and place in the refrigerator until ready to serve.
Creamed Spinach Puree for 4
1 tablespoon olive oil
1 tablespoon finely diced onions
1 teaspoon finely chopped garlic
I package spinach leaves (350 grams)
1 tablespoon creamed cheese
- In a large pan over medium heat, add the olive oil, onions and garlic and cook until soft.
- Add the spinach and cook until it is wilted down.
- Add the tablespoon of creamed cheese, stir well and cook until melted, remove from the heat and let cool for 5 minutes.
- Transfer to a food processor and puree until smooth, pour back into the pan and set aside for service.
Pan-fried Salmon for 4
4 fillets 5-ounces (140 grams each) salmon fillet
1 whole lemon cut in two halves
2 tablespoons olive oil, divided into two tablespoons
1 teaspoon course sea salt, divided by half
1 tablespoon course ground black pepper, divided by half
2 tablespoons smoked Spanish paprika, divided into two tablespoons
- Take 1 half of the lemon and rub (while squeezing the juice out) onto the skin sides of the salmon, set aside.
- On a flat dinner size plate, drizzle the olive oil and scatter half of the sea salt, half of the black pepper, and half of the smoked paprika.
- Place the salmon fillets skin-side down onto the plate and drizzle with the remaining olive oil. Sprinkle the remaining salt, pepper, and smoked Spanish paprika.
- Coat the salmon pieces well, let them marinate for about 5 minutes
- In a large fry pan, on medium heat, add the salmon fillets meat-side down and sear for 2 minutes.
- Flip to skin-sides down, pour the leftover marinade (from the plate) on top of the salmon pieces and continue to cook for 3-5 minutes until the skin is crisp and the fish is cooked to medium.
- Remove the pan from heat, squeeze the remaining half lemon over the cooked salmon and let them rest for 1 to 2 minutes.
Plate the meal and enjoy. Happy Summer.