Braised Mediterranean Salmon

Name: Braised Mediterranean Salmon
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 6 salmon fillets (skin on or off); 1 tablespoon olive oil; 0.75 teaspoon salt; 0.25 teaspoon black pepper; 0.5 yellow onion (finely diced); 2 clove garlic (minced); 1 can diced tomatoes (undrained); 0.5 cup chicken broth; 1 teaspoon dried oregano; 0.5 cup whole wheat couscous (uncooked); 1.5 cup water (hot); 0.5 cup fresh parsley (chopped); 1 package fresh spinach; 1 tablespoon lemon juice

Flaky salmon fillets gently braised in a savory tomato and herb sauce, served alongside herbed couscous and tender sautéed spinach.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 6
Cuisine: Mediterranean
Difficulty: Easy
Cost: $6.12/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein
Low-Carb

Ingredients

6 salmon fillets (skin on or off)
1 tablespoon olive oil
0.75 teaspoon salt
0.25 teaspoon black pepper
0.5 yellow onion (finely diced)
2 clove garlic (minced)
1 can diced tomatoes (undrained)
0.5 cup chicken broth
1 teaspoon dried oregano
0.5 cup whole wheat couscous (uncooked)
1.5 cup water (hot)
0.5 cup fresh parsley (chopped)
1 package fresh spinach
1 tablespoon lemon juice

Instructions

Season salmon fillets with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the finely diced yellow onion and cook until softened, about 3-4 minutes. Stir in 1 clove of minced garlic and cook for 1 minute until fragrant.
Add the diced tomatoes (undrained), chicken broth, dried oregano, and the remaining 1/4 teaspoon salt to the skillet. Bring to a gentle simmer. Carefully place the seasoned salmon fillets into the sauce.
Cover the skillet and simmer for 8-12 minutes, or until the salmon is cooked through and flakes easily with a fork.
While the salmon cooks, combine whole wheat couscous with 1 1/2 cups hot water and 1/4 cup chopped fresh parsley in a heatproof bowl. Cover and let sit for 5 minutes, then fluff with a fork.
In a separate pan, sauté fresh spinach with the remaining minced garlic until wilted, about 2-3 minutes. Season with a pinch of salt and the lemon juice.
Serve the braised Mediterranean salmon with the herbed couscous and sautéed spinach.

Notes

For a brighter flavor, a squeeze of fresh lemon juice can be added to the salmon sauce just before serving. This dish is excellent for a light and healthy meal.

Nutrition (per serving)

Calories: 360
Protein: 38.2 g
Carbohydrates: 19.5 g
Fat: 15.4 g
Fiber: 4.1 g
Sodium: 750 mg
Saturated Fat: 2.8 g
Sugar: 4.3 g
Cholesterol: 105 mg