Salmon with Spinach and Mustard Sauce
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Preparation time: 10 minutes |
4 servings |
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Cooking time: 10 minutes |
409 calories per serving, 28% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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5.1 days younger |
Salmon, olive oil, lemon juice, spinach, wine (healthy protein, healthy fat, potassium, folate, alcohol, vitamins E, B3, and B12, flavonoids) |
ingredients
4 (4-to 5-ounce) skinless salmon fillets
2 tablespoons soy sauce
1 tablespoon each dry white wine, lemon juice, Dijon mustard, and olive oil
1 package (10 ounces) fresh spinach, coarsely chopped
2 teaspoons finely shredded lemon peel (optional)
preparation
Rinse salmon in cold water; pat dry with paper towels. Place salmon on a shallow plate; top with soy sauce, turning to coat. Let stand 10 minutes.
Combine wine, lemon juice, mustard, and oil; set aside. Heat a large nonstick skillet over medium-high heat until hot. Add salmon; cook 3 minutes. Turn salmon gently; pour mustard mixture evenly over salmon. Immediately reduce heat to low; continue cooking until salmon is firm to the touch, 1 to 2 minutes. With a slotted spatula, transfer salmon to four serving plates; keep warm. Pour any mustard sauce from plates back into skillet. Increase heat to high. Add spinach to skillet (in two batches, if necessary); cook until wilted, turning spinach with tongs (about 1 minute). Spoon spinach and sauce over salmon. Garnish with lemon peel if desired.
substitutions: Any dry white wine will work here, as will reduced-sodium soy sauce.
tips: When you buy a salmon fillet, ask your grocer to skin it. To skin it yourself, slide a knife between the skin and the fillet. Although this takes some practice, you will be removing the fishiness of the salmon when you remove the skin.
nutritional analysis
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Total fat (g) 12.4 |
Sodium (mg) 667 |
Vitamin A (RE) 501 |
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Fat calories (kc) 112 |
Calcium (mg) 175 |
Beta-carotene (RE) 286 |
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Cholesterol (mg) 82 |
Magnesium (mg) 105 |
Vitamin C (mg) 27 |
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Saturated fat (g) 1.9 |
Zinc (mg) 1.5 |
Vitamin E (mg) 4.5 |
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Polyunsaturated fat (g) 4.0 |
Selenium (mcg) 1 |
Thiamin B1 (mg) 0.2 |
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Monounsaturated fat (g) 6.3 |
Potassium (mg) 538 |
Riboflavin B2 (mg) 0.4 |
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Fiber (g) 3.2 |
Flavonoids (mg) 0.7 |
Niacin B3 (mg) 5.9 |
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Carbohydrates (g) 24.2 |
Lycopene (mg) 0 |
Vitamin B6 (mg) 0.3 |
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Sugar (g) 0.2 |
Fish (oz) 4.5 |
Folic acid (mcg) 155 |
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Protein (g) 22.7 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 3.8 |