Crisp Salmon with Lemony Spinach and Potatoes

recipe
All you need to round out this nutritious meal is a whole-grain dinner roll. Salmon and olive oil provide heart-healthy monounsaturated fat; the salmon also contributes omega-3 fatty acids. Japanese-style breadcrumbs, known as panko, are now widely available in supermarkets, and we often use them to create a crunchy crust on oven-fried fish and poultry.

Yield:

4 servings

Recipe from

Nutritional Information

Calories 514
Caloriesfromfat 29 %
Fat 16.8 g
Satfat 3.6 g
Monofat 8.1 g
Polyfat 3.6 g
Protein 43.6 g
Carbohydrate 48.1 g
Fiber 5.5 g
Cholesterol 87 mg
Iron 4.9 mg
Sodium 703 mg
Calcium 127 mg

Ingredients

2 large peeled baking potatoes, cut into 1-inch pieces (about 2 1/4 pounds)
1/3 cup fat-free buttermilk
3/4 teaspoon salt, divided
3/4 teaspoon black pepper, divided
1 teaspoon grated lemon rind, divided
2 teaspoons lemon juice
1/3 cup panko (Japanese breadcrumbs)
1/2 teaspoon instant minced onion
1/2 teaspoon dried oregano
1/4 teaspoon paprika
4 (6-ounce) salmon fillets (about 1 inch thick)
1 tablespoon olive oil, divided
2 garlic cloves, minced
2 (6-ounce) packages fresh baby spinach
Oregano sprigs (optional)

Preparation

Preheat oven to 400°.

Place potatoes in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer for 15 minutes or until tender, and drain. Return potatoes to pan. Add buttermilk, 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/2 teaspoon lemon rind, and juice; mash with a potato masher. Keep warm.

Combine panko, onion, dried oregano, paprika, and 1/4 teaspoon pepper in a shallow bowl. Sprinkle salmon evenly with remaining 1/4 teaspoon salt. Dredge fillets in panko mixture.

Heat 2 teaspoons oil in a large nonstick ovenproof skillet over medium-high heat. Add salmon to pan; cook 2 minutes on one side or until browned. Turn fish over; place skillet in oven. Bake at 400° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

While salmon cooks, heat remaining 1 teaspoon oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring constantly. Gradually add spinach, turning frequently; cook for 3 minutes or until spinach wilts. Stir in remaining 1/2 teaspoon rind and remaining 1/4 teaspoon pepper. Arrange 1/2 cup spinach mixture on each of 4 plates; top each with 3/4 cup potato mixture and 1 fillet. Garnish with oregano sprigs, if desired. Serve immediately.

Note:

Maureen Callahan,

September 2007
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