Creamy Tuscan Salmon and Veggies

Easy Assembly, Quick Cook Time!

This Creamy Tuscan Salmon and Veggies is one of the most simple and tasty ways to cook salmon. And the best part? Few ingredients which makes for an easy assembly and clean up. It is a healthy dinner that is naturally low carb, high protein, and satisfying. It is the perfect choice for a light and refreshing week night dinner!

Creamy Tuscan Salmon and Veggies

This Creamy Tuscan Salmon and Veggies is one of the most simple and tasty ways to cook salmon. And the best part? Few ingredients which makes for an easy assembly and clean up. It is a healthy dinner that is naturally low carb, high protein, and satisfying. It is the perfect choice for a light and refreshing week night dinner!
Carbohydrates 12g
Protein 29g
Fat 28g
Saturated Fat 8g
Fiber 4g
Calories 416
Servings 2 servings

Ingredients
  

  • 2 tbsp garlic infused olive oil divided
  • 2 (4-6 oz) skin-on salmon filets
  • salt and pepper to taste
  • 3 cloves garlic minced
  • 2 cups cherry tomatoes
  • 1 (5oz) bag spinach
  • 1/2 cup milk of choice (I used unsweetened oat milk)
  • 1/4 cup grated parmesan cheese
  • 2 tbsp basil chopped
  • 2 tbsp fresh parsley chopped

Instructions
 

  • Heat 1 tbsp olive oil in a large cast iron skillet (or skillet of choice) over medium-high heat.
  • Season salmon fillets with salt and pepper. Transfer to skillet, skin-side up. 
  • Cook salmon for 7 to 8 minutes, or until it is cooked about three quarters of the way through.
  • Flip over and cook for 2 more minutes more. Remove the salmon from skillet and set aside.
  • Add 1 tbsp olive oil to the skillet. Stir in minced garlic and cook for 1 minute. 
  • Add cherry tomatoes to skillet and continue to cook for 1-2 minutes, or until tomatoes begin to soften and blister. 
  • Stir in spinach and cook for 1 minute, or until spinach is beginning to wilt.
  • Stir in milk, parmesan cheese, basil, and parsley. Bring to a simmer. Reduce heat to low and cook for 2 minutes.
  • Add salmon back to skillet and continue to cook for 3 minutes, or until salmon is heated through. Remove from heat.
  • Spoon sauce over each fillet and serve warm with side of choice.

Notes

*The nutrition figures above are based on one serving (using 4 oz salmon filets) and should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in foods, and the way ingredients are processed change the effective nutritional information in any given recipe.
Keyword dinners, entrees, pescatarian
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“I like salmon, I just don’t know how to cook it”

Want to know a little secret? Up until this year I actually didn’t like seafood. Yep…you heard me right. A dietitian not liking seafood? We all have our nutrition challenges! Then I discovered sheet pan recipes and experimented with cooking salmon with a variety of seasonings and toppings. Let me tell you, my life has now been changed! Although my taste buds are still adjusting to some seafood flavors, this has become a new go-to meal in our household. I am here to help you learn how to shop and cook for seafood so this too can become one of your family favorites!

Shopping for salmon—Wild Caught OR Farm Raised?

  • Farmed salmon are fish stocks kept in netted pots. Farmers control breeding, feeding, and provide medicine if needed. Wild salmon live and breed in their native bodies of water.
  • Environmental and chemical contaminants affect both wild and farmed salmon.
    • The level of contaminants in farmed salmon varies from location to location and depends on their diet. Exposure to pollutants is still a risk for wild salmon, but studies may not always capture the level of risk.
  • Farmed salmon can contain more fat than wild salmon.The fat may be more visible and farmed salmon may look rounder in shape.
  • Wild salmon are seasonal and sometimes only available in the summer. They may have a wider variety of color as they have a different diet to farmed salmon.
  • Takeaway: Typically, wild salmon are nutritionally better and have a lower impact on the environment. Although both wild and farmed salmon are generally safe to eat and are excellent sources of nutrients. Your purchase of salmon may be determined by the availability at your local store and your food budget (farmed salmon tends to be less expensive)

All of your salmon questions answered

  • Do I need to remove the skin before cooking?
    • It is not necessary to remove the skin before cooking. In fact, it helps retain the fat and flavor and is best if left on.
  • Can I use frozen salmon?
    • If using frozen fish, make sure you defrost it completely before baking in oven.
    • If cooked directly from frozen you will end up with quite a bit more liquid (water) and it may not cook evenly, which may make it unsafe to eat.
    • Fresh salmon usually provides a better taste and texture, although having frozen salmon for a quick meal or back up option is okay too.
  • I am not a salmon fan – can I use another type of fish?
    • Absolutely! A white fish would also work great with this recipe, such as cod, tilapia, or mahi mahi.

I CAN’T WAIT TO SEE YOU TRY IT!

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