Smile Senior Care

24 Hour In-Home Care for the ones you love

Call Us Today At:
818-568-8385 | 818-272-3380

Call Us Today At:
818-568-8385 | 818-272-3380

Brain Food For Aging Minds

Posted by on
Seared Salmon with Braised Broccoli

Smile Senior Care believes that good nutrition is the best way to get your vitamins and minerals.  This recipe provides a heaping dose of healthy.  With omega-3 fatty acids from the salmon and broccoli as a great source of calcium and folate, you can’t go wrong.  An added plus is that it tastes great, too!

Seared Salmon with Braised Broccoli

  • 1 1/4 pound(s) wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions
  • 1 tablespoon(s) (or 1 teaspoon dried) chopped fresh rosemary , divided
  • 1 teaspoon(s) salt, divided
  • 2 head(s) (1 to 1 1/2 pounds) broccoli , trimmed
  • 1 1/2 tablespoon(s) extra-virgin olive oil, divided
  • 1 small onion, diced
  • 3 tablespoon(s) raisins
  • 2 tablespoon(s) pine nuts
  • 1/2 cup(s) water


  1. Season salmon with half the rosemary and 1/2 teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise.
  2. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts, and the remaining rosemary; toss to coat with oil. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining 1/2 teaspoon salt, and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.
  3. Meanwhile, heat the remaining 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat, and let stand until just cooked through, 3 to 5 minutes more.
  4. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts, and any liquid remaining in the pan over the salmon. 

Exchanges: 1 vegetable, 4 lean meat Carbohydrate Servings: 1 Nutrition Bonus: Vitamin C (129% daily value), Vitamin A (40% dv), Potassium (28% dv), Magnesium (20% dv), omega-3s

Tips & Techniques

Tip: Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. For more information, visit Monterey Bay Aquarium Seafood Watch at

Related posts: