Skillet Salmon & Parmesan Potatoes

salmon-parmesan-potatoes Recipe
Jim Bathie
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


2 servings (serving size: 3 ounces salmon, 2 potato halves, and 1 1/2 cups salad)
Total time: 20 Minutes

Recipe Time

Prep: 8 Minutes
Cook: 12 Minutes
Total: 20 Minutes

Nutritional 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


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


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.

Carb Star: Potatoes

1 to 3.7 grams of Resistant Starch

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.


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

The CarbLovers Diet,


August 2010
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