Dilled Salmon with Couscous and Peas
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 403.8
- Total Fat: 11.3 g
- Cholesterol: 113.9 mg
- Sodium: 338.4 mg
- Total Carbs: 24.1 g
- Dietary Fiber: 2.4 g
- Protein: 48.4 g
View full nutritional breakdown of Dilled Salmon with Couscous and Peas calories by ingredient
Introduction
Recipe calls for frying the salmon with pan spray on a non-stick pan. I dont use non-stick so I used one tablespoon of grape seed oil.Using cooking spray would cut the calories down to 362 kcal per serving. I used Knorr low-sodium boullion powder to make the broth.This recipe litteraly took less than 15 minutes! And its healthy and delicious. Recipe calls for frying the salmon with pan spray on a non-stick pan. I dont use non-stick so I used one tablespoon of grape seed oil.Using cooking spray would cut the calories down to 362 kcal per serving. I used Knorr low-sodium boullion powder to make the broth.
This recipe litteraly took less than 15 minutes! And its healthy and delicious.
Number of Servings: 4
Ingredients
-
4-6oz. salmon skinless salmon fillets (about 1.5 inches thick)
1 tblsp. plus 1.5 teaspoon fresh or dried dill, divided.
1/4 tsp. salt
3/4 cup fat-free, low sodium chicken broth
2/3 cup frozen green peas
2/3 cup uncooked couscous (whole wheat)
Lemon wedges (optional)
Directions
1. Heat a large skillet over medium-high heat. Coat pan with cooking spray.
2. Sprinkle salmon with one tblsp. dill and salt; add fish to hot pan. Cook 4 minutes on each side.
3. Add broth to pan; bring to a boil. Add peas, couscous, and remaining 1.5 tsp. dill; stir well. over; remove from heat and let stand 5 minutes or until liquid is absorbed. Spoon couscous mixture evenly onto serving plates; top with salmon, and serve with lemon wedges, if desired.
Yield: 4 servings (1 serving: 1 salmon fillet and about 2/3 cup couscous mixture.
Number of Servings: 4
Recipe submitted by SparkPeople user LPRUMATICO.
2. Sprinkle salmon with one tblsp. dill and salt; add fish to hot pan. Cook 4 minutes on each side.
3. Add broth to pan; bring to a boil. Add peas, couscous, and remaining 1.5 tsp. dill; stir well. over; remove from heat and let stand 5 minutes or until liquid is absorbed. Spoon couscous mixture evenly onto serving plates; top with salmon, and serve with lemon wedges, if desired.
Yield: 4 servings (1 serving: 1 salmon fillet and about 2/3 cup couscous mixture.
Number of Servings: 4
Recipe submitted by SparkPeople user LPRUMATICO.