Free Range Nurse

Cooking therapy from a former travel nurse

Crispy Tender Salmon With Vegetables January 6, 2011

Filed under: dinner,seafood — freerangenurse @ 12:16 pm

Broiled Salmon with wilted spinach

Now you know, I am taking steps toward healthy living.  I had to start pulling things from my regular cooking repertoire that could be considered healthy.  One of my favorites is broiled salmon.  I love broiling almost anything.  It seems to lock in the juices and form a crisp, seared texture to the meat.  I think the fat content in salmon particularly lends itself to broiling.  The resulting dish is filling, quick and easy to prepare, high in good fat and cholesterol, vitamins and nutrients and has a relatively low points value for weight watchers like me.

What you’ll need:

  • 5 ounce fillet of salmon, pin bones removed
  • 1 Tbsp of extra virgin olive oil
  • 2 cups of baby spinach, washed thoroughly, excess water removed
  • 1/4 cup of red sweet pepper, diced
  • 2 cloves of garlic, sliced thin
  • Old Bay seasoning
  • 1/2 tsp McCormick vegetable supreme seasoning

Turn oven on to broil.  Place salmon on a broiler safe pan and brush lightly with olive oil (you should still have the majority of the oil left over).  Sprinkle generously with Old Bay seasoning and a grind or two of pepper.  Place under the broiler with the oven rack as close to the heating element as it will go (the fish should be nearly touching the heating element).  Keep the door of the oven slightly ajar (most ovens have a built in stop for this), or you will have a house full of smoke.  Meanwhile, add the remaining olive oil to the saute pan and heat over medium high heat until the oil starts to ripple.  Saute the diced red pepper first for about 1 – 2 minutes, then add the garlic slices, vegetable seasoning and spinach.  Using tongs, turn and move the vegetables frequently until all the spinach is wilted.  Remove from heat and sprinkle a little sea salt on it.  Next, check your salmon.  It should have a nice crisp exterior, but be moist on the inside.  It only takes about 6 or 7 minutes in my oven, so watch it closely.  Enjoy your delicious lunch or dinner and if you are a weight watcher, this entire meal is 11 points.

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6 Responses to “Crispy Tender Salmon With Vegetables”

  1. Gretchen Polnac Says:

    Yum. I like the idea of the oven door. I would have to put dill and pepper on mine rather than IOld Bay because the first ingredient in Old Bay is salt. I try to avoid salt except for the rim of a margarita glass! The presentation of your wilted spinach is lovely! Keep the delicious, low cal meals a-comin’!

  2. Val Says:

    Thanks for posting healthy – and easy meal to make! 😉

  3. Delight Says:

    Looks delicious! I love salmon & have never tried broiling it before. I can’t wait to make this.

  4. Mike Alves Says:

    Yum. Salmon doesn’t get cooked at our place unless I do it. Which never happens.

  5. I love seafood and fish…except for Salmon. Crazy I know. I do wish buying fresh fish here in Canada was must more cost effective. I’d really love to eat white fish 1-2 times a week if that was the case.


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