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Skillet Salmon & Parmesan Potatoes Photo by: Jim Bathie

Skillet Salmon & Parmesan Potatoes

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

Health AUGUST 2010

  • Yield: 2 servings (serving size: 3 ounces salmon, 2 potato halves, and 1 1/2 cups salad)
  • Cook time: 12 Minutes
  • Prep time: 8 Minutes
  • Total: 20 Minutes

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

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 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.

Note:

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.

Nutritional Information

Amount per serving
  • Calories: 410
  • Fat: 12g
  • Saturated fat: 3g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 2g
  • Protein: 30g
  • Carbohydrate: 49g
  • Fiber: 7g
  • Cholesterol: 50mg
  • Sodium: 660mg
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Skillet Salmon & Parmesan Potatoes Recipe

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