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Jim Bathie Photo by: Jim Bathie

Skillet Salmon & Parmesan Potatoes

Health JULY 2010

  • Yield: 2 servings (3 ounces salmon, 2 potato halves, and 1 1/2 cups salad)
  • Cook time:12 Minutes
  • Prep time:8 Minutes

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.

Nutritional Information

Amount per serving
  • Calories: 410
  • Fat: 12g
  • Saturated fat: 3.5g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 2g
  • Protein: 30g
  • Carbohydrate: 49g
  • Fiber: 7g
  • Cholesterol: 50mg
  • Sodium: 800mg
  • Resistant starch: 2.1g
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Skillet Salmon & Parmesan Potatoes recipe

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