Contributed By: bluther
Shape Magazine
Cooked tomatoes, onions, garlic, mushrooms and spinach are all rich sources of phytochemicals. Salmon is high in omega-3 fatty acids which protect against heart disease.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Nutrition Content: High Fiber
Meal Type: Entree
Ingredients
3 Teas olive oil, divided
2 oz Prosciutto, diced
3 cloves Garlic minced
1 1/2 cups Chopped red onion
10 oz Button mushrooms, stems removed, caps thinly sliced
4 Plum tomatoes, cored and diced
4 cups (packed) chopped spinach leaves
1 cup Torn fresh basil leaves
4 4oz Salmon fillets about 1 inch thick
Salt and freshly ground black pepper
Preparation
Heat 1/2 teaspoon oil in a small nonstick skillet over low heat. Add prosciutto; saute 5 minutes or until crispy. Stir in garlic, turn off heat.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and mushrooms and saute 8-10 minutes, or until golden. Stir in tomatoes and cook for 3 minutes. Add spinach and basil and cook for 3 more minutes. Stir in prosciutto-garlic mixture. Cover; keep warm. Season salmon fillets with salt and pepper. Heat remaining 1/2 teaspoon oil in the same skillet used to cook prosciutto over medium heat. Add salmon, skin-side down, and cook, covered 10-12 minutes or until fish flakes easily. Use a spatula to loosen fish from its skin, which will stick to skillet. Divide vegetables among 4 plates, top with salmon and serve immediately
Cook's Notes
Nutrition Information
Calories: 273
;
Total Fat: 12.5g
;
Saturated Fat: 2g
;
Polyunsaturated Fat: 3.6g
;
Carbohydrates: 10.7g
;
Protein: 30.2g
;
Vitamin A: 2425.3 IU
;
Vitamin C: 24.3mg
;
Calcium: 75.5mg
;
Sodium: 477.4 mg
;
Iron: 5.1mg
;
Fiber: 6.1g