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Salmon and Spinach with a Balsamic Sauce

3 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 20 min
290 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly
  • Heart-healthy

Ingredients

1/4 cup balsamic vinegar 65 mL
1 tbsp honey 22 g
240 g spinach 9 cups
300 g salmon fillet, cut into servings
2 tsp canola oil 10 mL
salt [optional]
ground pepper to taste [optional]

Before you start

The salmon can be cooked using either an outdoor grill or in a thick-bottom pan on the stovetop.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pour the balsamic vinegar and honey into a small saucepan then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 min. Set aside.
  2. Prepare the spinach. Wash and drain rapidly then transfer to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 min until the leaves wilt and turn very deep green. Avoid overcooking otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside.
  3. Cut the salmon fillet into servings. Lightly oil each piece on both sides. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter coloured, about 5 min. Turn and cook an additional 5 min. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. Alternatively, cook the fish on a hot grill.
  4. Transfer the spinach to the warmed serving plates, place the fish on top, then drizzle with the balsamic syrup. Serve.

Remarks

Any unused balsamic reduction can be stored a few months in the refrigerator for future use.

Nutrition Facts Table

per 1 Serving (250g)

Amount

% Daily Value

Calories

290

Fat

9 g

14 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

110 mg

Sodium

140 mg

6 %

Carbohydrate

17 g

6 %

Fibre

2 g

8 %

Sugars

14 g

Protein

32 g

Vitamin A

172 %

Vitamin C

14 %

Calcium

13 %

Iron

29 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Free  :
Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Copper, Fibre, Omega-3, Vitamin B1, Vitamin C
Good source of  :
Pantothenic Acid, Zinc
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 0
Meat and Alternatives 3 ½
Fats ½
Other Foods ½

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again