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Skillet Salmon & Parmesan Potatoes

Jim Bathie
Prep time 8 mins
Cook time 12 mins
Total time 20 mins
Yield 2 servings (serving size: 3 ounces salmon, 2 potato halves, and 1 1/2 cups salad)
Salmon, like tuna, is packed with metabolism-boosting omega-3 fatty acids. This dish also features CLA in the cheese, Resistant Starch from the potatoes, and fiber from the greens.Resistant Starch: 2.1g

Ingredients

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

Nutrition Information

  • calories 410
  • fat 12 g
  • satfat 3 g
  • monofat 2 g
  • polyfat 2 g
  • protein 30 g
  • carbohydrate 49 g
  • fiber 7 g
  • cholesterol 50 mg
  • sodium 660 mg

How to Make It

  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 at HIGH 8–10 minutes, turning potatoes after 5 minutes. Let stand 5 minutes.

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

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

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

  6. Carb Star: Potatoes

  7. 1 to 7 grams of Resistant Starch

  8. In addition to fiber and Resistant Starch, potatoes are a natural source of a proteinase inhibitor, a natural chemical that boosts satiety hormones and curbs appetite. Potatoes are also incredibly filling and—at 300 calories for a large, baked spud—great for weight loss.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

The CarbLovers Diet