Salmon Packed with Spinach

By Barbara Day, M.S., R.D., C.N.

Here’s an easy salmon recipe that contains lots of nutrients. You can add whole wheat couscous or brown rice if you like.

 

Nutritional Information Per Serving: 499 calories, 48 grams protein, 24 grams of fat, 26 grams of CHO, 8 grams of fiber,  mg sodium. 

Preparation Time: 10 minutes Cook Time: 8 to 10 minutes

Serves:  2

Ingredients

  • Two 5-ounce salmon fillets
  • 1 pinch of salt
  • 1 pinch black pepper
  • 5 oz packaged baby spinach, coarsely, chopped
  • 1 tbsp dry-packed sun-dried tomatoes, chopped
  • ½ cup almonds, chopped
  • Cooking spray

Instructions

Heat oven to 400 degrees. Make a slit 2/3 of the way through the center of each salmon fillet, make sure not to cut all the way through.  Season each fillet with salt and pepper.  In a bowl, combine spinach, tomatoes and almonds.  Spoon 1/3 cup of the mixture into each slit.  Arrange fillets on broiler pan coated with cooked spray.  Roast for 8 to 10 minutes or until salmon flakes and spinach mixture is heated through.

Shopping List

  • Two 5-ounce salmon fillets
  • 5 oz packaged baby spinach, coarsely
  • dry-packed sun-dried tomatoes
  • chopped almonds

Image from: www.closetcooking.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

 

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