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Succulent Salmon

 

16

Yield

2

servings

Prep

20

min

Cook

30

min

Ready

50

min

Trans-fat Free
 

Ingredients

10 ounces salmon fillets
remove skin
2 medium red skinned potatoes
*
1 large onions
sliced 1/4 inch
8 each baby carrots
¼ cup orange juice
fresh
1 x broccoli florets
cut into florets
*
1 tablespoon olive oil
¼ teaspoon thyme
*
½ teaspoon basil
*
1 package herbal salt substitute
*
1 x chicken broth
*
1 x salt
pepper, to taste
*

Directions

Cut the potatoes into one quarter inch slices and place into a pan of cold water.

Turn pot on high until it starts to boil.

Add the carrots after three minutes.

Salt the water and reduce heat to medium.

Cook until tender, about six to seven minutes.

Add broccoli about 2 minutes before the potatoes are finished.

Drain if finished before the fish, and place back in hot pan.

Add fresh pepper.

Sauté onions in one half the oil, med-low heat in a ten inch teflon pan.

When they start to brown add the rest of oil.

Place the fish fillet on top fat side down and turn up heat to med- high.

Sauté until salmon turns white on bottom.

Add herbs and pepper.

Add one quarter cup of water, chicken stock and the orange juice.

Lower heat and simmer about five minutes.

Baste occasionally.

The salmon should be pink inside and not over done.

Cut the filet in half in the pan.

Using a plastic spatula, pick up the fish and onions and place in one half of plate.

Add a spoon or two of sauce.

Add vegetables and arrange in semi-circle.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 146g (5.1 oz)
Amount per Serving
Calories 21847% of calories from fat
 % Daily Value *
Total Fat 11g 18%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 43mg 14%
Sodium 147mg 6%
Total Carbohydrate 4g 4%
Dietary Fiber 2g 7%
Sugars g
Protein 33g
Vitamin A 56% Vitamin C 20%
Calcium 3% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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