Crisp Salmon with Lemony Spinach and Potatoes |
|
 |
Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
|
All you need to round out this nutritious meal is a whole-grain dinner roll. Salmon and olive oil provide heart-healthy monounsaturated fat; the salmon also contributes omega-3 fatty acids. Japanese-style breadcrumbs, known as panko, are now widely available in supermarkets, and we often use them to create a crunchy crust on oven-fried fish and poultry. Ingredients:
2 large peeled baking potatoes, cut into 1-inch pieces (about 2 1/4 pounds) |
1/3 cup fat-free buttermilk |
3/4 teaspoon salt, divided |
3/4 teaspoon black pepper, divided |
1 teaspoon grated lemon rind, divided |
2 teaspoons lemon juice |
1/3 cup panko (japanese breadcrumbs) |
1/2 teaspoon instant minced onion |
1/2 teaspoon dried oregano |
1/4 teaspoon paprika |
4 (6-ounce) salmon fillets (about 1 inch thick) |
1 tablespoon olive oil, divided |
2 garlic cloves, minced |
2 (6-ounce) packages fresh baby spinach |
oregano sprigs (optional) |
Directions:
1. Preheat oven to 400°.
2. Place potatoes in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer for 15 minutes or until tender, and drain. Return potatoes to pan. Add buttermilk, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon lemon rind, and juice; mash with a potato masher. Keep warm.
3. Combine panko, onion, dried oregano, paprika, and 1/4 teaspoon pepper in a shallow bowl. Sprinkle salmon evenly with remaining 1/4 teaspoon salt. Dredge fillets in panko mixture.
4. Heat 2 teaspoons oil in a large nonstick ovenproof skillet over medium-high heat. Add salmon to pan; cook 2 minutes on one side or until browned. Turn fish over; place skillet in oven. Bake at 400° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
5. While salmon cooks, heat remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring constantly. Gradually add spinach, turning frequently; cook for 3 minutes or until spinach wilts. Stir in remaining 1/2 teaspoon rind and remaining 1/4 teaspoon pepper. Arrange 1/2 cup spinach mixture on each of 4 plates; top each with 3/4 cup potato mixture and 1 fillet. Garnish with oregano sprigs, if desired. Serve immediately.
|
|