Salmon and Spinach with a Balsamic Sauce

5 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 20 min
270 calories/serving

Ingredients

3 tbsp balsamic vinegar 45 mL
2 tsp honey 14 g
240 g spinach 9 cups
1 pinch salt [optional] 0.2 g
300 g salmon fillet, cut into servings
2 tsp canola oil 10 mL
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.

Observations

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

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

270

Fat

9 g

14 %

Saturated 1.5 g
+ Trans 0.1 g

8 %

Cholesterol

110 mg

Sodium

140 mg

6 %

Carbohydrate

13 g

4 %

Fibre

2 g

8 %

Sugars

10 g

Net Carbs

11 g

Protein

32 g

Vitamin A

172 %

Vitamin C

14 %

Calcium

12 %

Iron

29 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
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
Good source of  :
Pantothenic Acid, Zinc
Source of  :
Calcium, Copper, Fibre, Omega-3, Vitamin B1, Vitamin C
Low  :
Saturated Fat, Sodium
Free  :
Trans Fat
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

5 Reviews (5 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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