Baked salmon with garlic flavoured greens
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 362.6
- Total Fat: 17.1 g
- Cholesterol: 83.8 mg
- Sodium: 164.4 mg
- Total Carbs: 21.7 g
- Dietary Fiber: 6.3 g
- Protein: 35.0 g
View full nutritional breakdown of Baked salmon with garlic flavoured greens calories by ingredient
Number of Servings: 1
Ingredients
-
1 piece of salmon (5oz)
50 grams of Spinach
130 grams of broccoli
2 garlic gloves
1 medium sized tomato (optional)
1 whole lemon
Tips
(1) If the salmon and tomato are not browned, then remove the foil and cook uncovered for a further 5 minutes.
(2)instead of using fresh/frozen spinach and broccoli, you can use any left over vegetables and dry frying with the garlic and a splash of lemon juice.
(3) I do not generally use salt in my cooking but find when a pinch of salt is added with the garlic it brings out the flavour.
(4) If you like pine nuts, dry fry a handful until they turn golden brown and stir in to the spinach and broccoli just before serving, delicious.
Directions
- Place salmon in a baking dish.
- Slice tomato in 3 or 4 slices, and add on top of the salmon.
- Squeeze lemon, and pour the juice of the tomatoes and salmon.
- Add seasoning (salt, pepper and mixed herbs etc.) to suit your taste.
- Cover the salmon dish with baking foil and place in the oven (180C) and cook for 20 minutes.
While Salmon is cooking prepare the Broccoli and Spinach:
Steam broccoli until tender (12 minutes)
In a saucepan, add the washed spinach and cook with the lid on so it does not dry out until all the leaves are wilted. If the spinach has been prewashed in the packet then add 2 x tablespoons of water to the pan.(Do keep checking the spinach so it doesn't dry out and burn).
Once spinach is cooked, drain off a little of the liquid if there is too much. (keep at least 2 tablespoon of the spinach water in the pan).
Add the 2 cloves of crushed garlic to the spinach and cook with lid on for a further two minutes. Then add the cooked broccoli into the pan with the spinach and stir to get the garlic flavour throughout the greens. Add salt and pepper to your liking and a squeeze of lemon juice.
Serve the greens with your salmon and voila!
Serving Size: makes 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user THISTIMELUCKY.
- Slice tomato in 3 or 4 slices, and add on top of the salmon.
- Squeeze lemon, and pour the juice of the tomatoes and salmon.
- Add seasoning (salt, pepper and mixed herbs etc.) to suit your taste.
- Cover the salmon dish with baking foil and place in the oven (180C) and cook for 20 minutes.
While Salmon is cooking prepare the Broccoli and Spinach:
Steam broccoli until tender (12 minutes)
In a saucepan, add the washed spinach and cook with the lid on so it does not dry out until all the leaves are wilted. If the spinach has been prewashed in the packet then add 2 x tablespoons of water to the pan.(Do keep checking the spinach so it doesn't dry out and burn).
Once spinach is cooked, drain off a little of the liquid if there is too much. (keep at least 2 tablespoon of the spinach water in the pan).
Add the 2 cloves of crushed garlic to the spinach and cook with lid on for a further two minutes. Then add the cooked broccoli into the pan with the spinach and stir to get the garlic flavour throughout the greens. Add salt and pepper to your liking and a squeeze of lemon juice.
Serve the greens with your salmon and voila!
Serving Size: makes 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user THISTIMELUCKY.