Wild Salmon With Red-Pepper Sauté

wild-salmon Photo: Leigh Beisch


  • Salmon:
  • 2 tablespoons olive oil
  • 4 (6-ounce) wild salmon fillets, skinned
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon black pepper, divided
  • 1 teaspoon olive oil
  • 1 thinly sliced small onion
  • 1 (7-ounce) bottle roasted red bell peppers, chopped
  • 1 garlic clove, minced
  • 1/4 cup dry white wine
  • 1/8 teaspoon salt
  • 4 thinly sliced basil leaves (optional)


1. Preheat oven to 450°.

2. For salmon, heat oil in large nonstick skillet. Wrap handle with foil, transfer to oven, and warm 5 minutes.

3. Add salmon; sprinkle with half of salt and pepper. Bake 5 minutes. Turn fish; sprinkle with remaining salt and pepper. Bake 5 minutes or until fish flakes easily when tested with fork.

4. For sauté, heat olive oil in medium saucepan over medium-low heat. Add onion; cook 3 minutes, stirring frequently. Add bell pepper; cook 5 minutes, stirring frequently. Add garlic; cook 30 seconds.

5. Add wine; cook 5 minutes. Sprinkle with salt. Divide pepper mixture evenly among 4 plates; top with salmon. Garnish with basil, if desired.

    Prep: 8 minutes; Cook: 31 minutes
  • Yield: 4 servings (serving size: 1 piece salmon with 1/2 cup peppers)

Nutritional Information

Calories per serving: 360
Fat per serving: 16g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 8g
Polyunsaturated fat per serving: 5g
Protein per serving: 34g
Carbohydrate per serving: 11g
Fiber per serving: 0.0g
Cholesterol per serving: 90mg
Iron per serving: 2mg
Sodium per serving: 743mg
Calcium per serving: 44mg

Good to Know

Skinning salmon will cut back on more fat from this already lean protein source. Salmon is a great source of omega-3 fatty acids, which promotes brain health.