Spinach-Stuffed Baked Salmon

KristieT

FROM: American Heart Association--Light and Easy Recipes

Serves 4 -- 3 Ounces fish and 1/2 cup vegatables per serving

1 teaspoon olive oil
2 ounces fresh spinach leaves
1 teaspoon grated lemon zest
1/4 cup chopped roasted red bel peppers, rinsed and drained if bottled
1/4 cup fresh basil leaves, coarsely chopped
2 tablespoons chopped walnuts
cooking spray
4 salmon fillets (bout 4 ounces each), rinsed adn patted dry with paper towels
2 tablespoons Dijion mustard
2 tablespoons plain dry bread crumbs
1/2 teaspoon dried oregano crumbled
1/2 teaspoon garlic powder
1/8 teaspoon pepper

In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl, sir in the bell peppers, basil and walnuts. Let cool for 5 minutes.

Preheat the oven to 400F. LIne a baking sheet with aluminum foil. Lightly spreay the foil with cooking spray.

Cut a lenghtwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cut of spinach mixture into each fillet. Transfer to the baking dish. With a pastry brush or spoon, spread the mustard over the fish.

In a small bowl, sitr together the remaining ingredients. Sprinkle over the fish. Lightly spray the tops with cooking spray.

Bake 12-13 minutes, or until the fish flakes easily when tested with a folk and the filling is warmed through.

Nutrients per serving:
Calories: 208
total fat: 8.5g
Saturated Fat: 1.0g
Trans Fat: 0
Polyunsaturated Fat 3.5g
Monounsaturated Fat: 2.5g,
Cholesterol: 65mg,
Sodium 280mg
Carbohydrates: 6 g
Fiber 1g
Sugars 1g, Protein 27g


** Dietary exchanges: 3 lean meat, 1/2 starch

KristieT

FROM: American Heart Association--Light and Easy Recipes

Serves 4 -- 3 Ounces fish and 1/2 cup vegatables per serving

1 teaspoon olive oil
2 ounces fresh spinach leaves
1 teaspoon grated lemon zest
1/4 cup chopped roasted red bel peppers, rinsed and drained if bottled
1/4 cup fresh basil leaves, coarsely chopped
2 tablespoons chopped walnuts
cooking spray
4 salmon fillets (bout 4 ounces each), rinsed adn patted dry with paper towels
2 tablespoons Dijion mustard
2 tablespoons plain dry bread crumbs
1/2 teaspoon dried oregano crumbled
1/2 teaspoon garlic powder
1/8 teaspoon pepper

In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl, sir in the bell peppers, basil and walnuts. Let cool for 5 minutes.

Preheat the oven to 400F. LIne a baking sheet with aluminum foil. Lightly spreay the foil with cooking spray.

Cut a lenghtwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cut of spinach mixture into each fillet. Transfer to the baking dish. With a pastry brush or spoon, spread the mustard over the fish.

In a small bowl, sitr together the remaining ingredients. Sprinkle over the fish. Lightly spray the tops with cooking spray.

Bake 12-13 minutes, or until the fish flakes easily when tested with a folk and the filling is warmed through.

Nutrients per serving:
Calories: 208
total fat: 8.5g
Saturated Fat: 1.0g
Trans Fat: 0
Polyunsaturated Fat 3.5g
Monounsaturated Fat: 2.5g,
Cholesterol: 65mg,
Sodium 280mg
Carbohydrates: 6 g
Fiber 1g
Sugars 1g, Protein 27g


** Dietary exchanges: 3 lean meat, 1/2 starch

icandoit

sounds great.:flowerforyou:

erin1205

That sounds amazing!!!

I CANNOT wait to try this one!