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Salmon Spinach and Broccoli

Salmon Spinach and Broccoli

Salmon Spinach and Broccoli is a trifecta of nutrition, flavor, and versatility. These superfoods, each boasting unique health benefits, come together to create dishes that not only delight your taste buds but also support your overall well-being. Whether you’re looking for a quick weeknight Dinner or Main Course or an impressive meal for guests, this trio can form the foundation of countless delicious recipes.

How to Make Salmon Spinach and Broccoli: Easy and Delicious Recipes

If you're looking for a quick, healthy, and flavorful meal, salmon with spinach and broccoli is an excellent choice. This nutrient-packed dish offers a perfect balance of protein, fiber, and vitamins while being easy to prepare. Below, you'll find everything you need to know to master this recipe, from variations to storage tips, and even serving suggestions. Let's dive in!

Key Takeaways

  • Quick and Simple: This recipe can be prepared in under 30 minutes, making it ideal for busy weeknights.
  • Nutritious and Balanced: Packed with omega-3 fatty acids, vitamins, and minerals.
  • Versatile: Customizable with different seasonings, sides, and preparation methods.

Health Benefits

1. Salmon

  • Rich in omega-3 fatty acids, which support heart and brain health.
  • High-quality protein helps build and repair tissues.
  • Contains vitamin D for bone health.

2. Spinach

  • A great source of iron, magnesium, and vitamin K.
  • Antioxidant-rich, supporting skin and immune health.
  • Low in calories but high in fiber, aiding digestion.

3. Broccoli

  • Loaded with vitamin C and folate.
  • Contains sulforaphane, a compound linked to cancer prevention.
  • High in dietary fiber to promote gut health.

Make Ahead and Storage Tips

  • Make Ahead: Prepare the vegetables in advance and store them in airtight containers. Reheat gently before serving with freshly cooked salmon.
  • Storage: Store leftovers in the refrigerator in a sealed container for up to 3 days.
  • Reheating: Warm in a skillet over low heat to retain texture and flavor. Avoid microwaving salmon as it may dry out.

What to Serve with Salmon Spinach and Broccoli

  • Grains: Brown rice, quinoa, or whole-grain pasta.
  • Salads: A fresh cucumber and tomato salad with a light vinaigrette.
  • Bread: Garlic bread or crusty sourdough.
  • Wine Pairing: A crisp white wine like Sauvignon Blanc or Chardonnay complements the flavors beautifully.

Recommended Tools to Make This Recipe

  • Non-stick skillet
  • Tongs for flipping salmon
  • Garlic press
  • Citrus juicer
  • Sharp chef’s knife

VARIATIONS

  • Asian-Inspired: Add soy sauce and ginger to the marinade for a teriyaki twist.
  • Spicy: Sprinkle red pepper flakes or cayenne for added heat.
  • Herbaceous: Use fresh dill or parsley for a refreshing finish.
  • Cheesy: Top the vegetables with grated Parmesan for extra indulgence.

Serving Suggestions

  • Arrange the salmon over a bed of mashed potatoes for a hearty meal.
  • Serve alongside roasted sweet potatoes or carrots for a sweet contrast.
  • Pair with a creamy sauce like hollandaise or tzatziki for added richness.

Storing Leftovers

  • Store in individual meal prep containers for easy grab-and-go lunches.
  • Freeze the salmon and vegetables in freezer-safe bags for up to 2 months. Thaw overnight in the refrigerator before reheating.

Helpful Tips

  1. Pat the Salmon Dry: Ensure the salmon is dry before cooking for a perfect sear.
  2. Don't Overcrowd the Pan: Cook in batches if necessary to prevent steaming.
  3. Season Generously: Don’t skimp on the seasoning for maximum flavor.
  4. Use Fresh Ingredients: Fresh spinach and broccoli yield the best texture and taste.

Incorporating Salmon Broccoli into your diet can provide numerous health benefits, from heart health to cancer prevention. Together, they create a powerful trio that supports overall wellness, making them an excellent addition to any meal plan. Enjoy them grilled, steamed, or in salads for a nutritious boost.

More Delicious Salmon Spinach and Broccoli to Try

Prep Time 20 mins
Cook Time 30 mins
Total Time 50 mins
Cooking Method: ,
Cuisine:
Courses: ,
Servings: 2
Calories: 441
Best Season: Suitable throughout the year
Description

Salmon Spinach and Broccoli are three ingredients that, when combined, create a delicious and nutritious meal each component offers unique health benefits, making this dish a perfect choice for those looking to enhance their diet.

Ingredients
    Main Dish
  • 2 Salmon steaks (seasoned with salt and pepper)
  • Broccoli (cooked in water with salt and pepper)
  • Cherry tomatoes
    • Spinach Sauce
  • 140 grams Spinach
  • 3 Cloves garlic (minced)
  • 300 ml Cream
  • 100 grams Cream cheese
  • Salt and Pepper to taste
Instructions
  1. 1

    Prepare the broccoli by cooking it in water with salt and pepper for 5 minutes, then draining and setting it aside.

  2. 2

    Let the salmon steaks sit for 15 minutes to absorb the seasoning after coating them on both sides with salt and pepper.

  3. 3

    Make the spinach sauce by heating a pan over medium heat, adding vegetable oil, garlic, and spinach.

  4. 4

    Add the cream and cook for three minutes after the spinach has wilted. Cook for two more minutes after adding the cream cheese.

  5. 5

    In a blender, purée everything until it's smooth, then add salt and pepper to taste.

  6. 6

    Cook the salmon steaks by heating a pan over high heat, adding vegetable oil, and searing them for 2 minutes on each side until lightly browned.

  7. 7

    Assemble the dish by arranging the cooked broccoli in a baking tray, pouring the spinach sauce over it, adding cherry tomatoes, and placing the seared salmon steaks on top.

  8. 8

    Bake the dish in a preheated oven at 200°C (392°F) for 20 minutes.

  9. 9

    Serve hot, garnished with your choice of herbs.

Nutrition Facts

Servings: 2 ServingCalories:441kcalTotal Fat:28gSaturated Fat: 8gCholesterol:114mgSodium:810mgPotassium:1305mgTotal Carbohydrate:13gDietary Fiber: 2gSugars: 1gProtein:50gVitamin A: 1023IUVitamin C: 105mgCalcium: 128mgIron: 40mg

Note

Note 1: For a richer sauce, use crème fraîche instead of some of the heavy cream.

Note 2: Add a pinch of red pepper flakes to the spinach sauce for a touch of heat.

Note 3: Substitute asparagus or green beans for the broccoli.

Note 4: If you prefer a less creamy sauce, reduce the amount of cream and cream cheese.

Note 5: You can also pan-fry the salmon instead of baking it in the oven, if you prefer.

Keywords: Healthy Dinner Ideas,Easy Salmon Dishes,Salmon Recipes,Broccoli Nutrition,Omega-3 Rich Foods
Read it online: https://cookieandkatie.com/recipe/salmon-spinach-and-broccoli/
Jessica Maraite
A Food Blogger

Eating is a shared experience, a delight, and a passion for me. I think it's important to consume tasty, nutritious food that tastes wonderful. My meals are easy to make and work with a variety of schedules. You'll discover protein-rich main meals, keto breakfasts, low-carb supper ideas, and more!