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
- 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.
- 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.
- 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.
- 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 seafoodwatch.org.