Health

Skillet Salmon & Parmesan Potatoes

salmon-parmesan-potatoes Jim Bathie

Ingredients

  • 1 (6-ounce) salmon fillet (about 1-inch thick)
  • Cooking spray
  • 2 medium potatoes
  • 4 tablespoons grated Parmesan cheese
  • 2 cups mixed salad greens
  • 1 cup chopped tomatoes
  • 2 tablespoons low-fat balsamic vinaigrette
  • 1 lemon
  • Salt and pepper to taste

Preparation


1. Heat a nonstick skillet or grill pan over medium-high heat. Coat fish with cooking spray. Add fish to pan, and cook 6 minutes on each side or until fish flakes easily when tested with a fork.

2. While fish cooks, pierce potatoes with a fork; arrange in a circle on paper towels in a microwave oven. Microwave on HIGH 8 to 10 minutes, rearranging potatoes after 5 minutes. Let stand 5 minutes.

3. Cut cooked potatoes in half, and sprinkle with salt, pepper, and cheese.

4. Combine greens, tomatoes, and vinaigrette in a bowl; toss gently.

5. Cut lemon in half, and squeeze lemon juice over fish. Serve with potatoes and salad.


  • Prep Time:
  • Cook Time:
  • Yield: 2 servings (3 ounces salmon, 2 potato halves, and 1 1/2 cups salad)

Nutritional Information

Calories per serving: 410
Fat per serving: 12g
Saturated fat per serving: 3.5g
Monounsaturated fat per serving: 2g
Polyunsaturated fat per serving: 2g
Protein per serving: 30g
Carbohydrate per serving: 49g
Fiber per serving: 7g
Cholesterol per serving: 50mg
Sodium per serving: 800mg
Resistant starch per serving: 2.1g

Good to Know

Salmon, like tuna, is packed with metabolism-boosting omega-3 fatty acids. This dish also features CLA in the cheese, and RS from the potatoes and the fiber in the greens.

CarbLovers Diet Cookbook