Healthy Pan Seared Salmon Recipe
created by
Monique E. 08/09/2024
"Pan seared salmon with cauliflower rice & spinach"
"Great work! Youre making progress towards your weekly goal with your fiber and lean protein-rich lunch. The pan-seared salmon with cauliflower rice and spinach sounds like a delicious and nutritious choice. Its wonderful to see you taking such positive steps towards your health. Keep finding creative ways to incorporate these healthy elements into your meals."
See commentsIngredients
- 4 salmon fillets (about 4-6 oz each)
- 2 cups cauliflower rice
- 4 cups fresh spinach
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
- Heat 1 tablespoon of olive oil in a large skillet over medium-high heat (about 2 minutes).
- Season the salmon fillets with salt and pepper on both sides.
- Place the salmon fillets skin-side down in the skillet and cook for 4-5 minutes until golden brown.
- Flip the salmon and cook for an additional 3-4 minutes until cooked through.
- Remove the salmon from the skillet and set aside.
- In the same skillet, add the remaining tablespoon of olive oil and minced garlic. Sauté for 1 minute until fragrant.
- Add the cauliflower rice and cook for 5-7 minutes until tender.
- Stir in the spinach and cook until wilted, about 2-3 minutes.
- Serve the salmon on a bed of cauliflower rice and spinach, garnished with lemon wedges.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 400 kcal |
| Protein | 35g |
| Carbohydrates | 20g |
| Fiber | 8g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 18g |
| Saturated Fat | 4g |
Health Benefits
Salmon is rich in omega-3 fatty acids, which support heart health and reduce inflammation. Cauliflower rice is low in calories and high in fiber, making it a great alternative to traditional rice. Spinach adds essential vitamins and minerals, contributing to overall health. This dish fits well into Mediterranean and keto diets, providing a balanced meal without excess calories or unhealthy fats. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette.
- Serve with a glass of infused water or herbal tea for hydration.
- Garnish with fresh herbs like dill or parsley for added flavor.
Recipe Variations and Adjustments
pan seared salmon recipe
Follow the main recipe as is for a classic pan seared salmon dish.
salmon and spinach recipe
Increase the spinach to 6 cups for a more vegetable-rich dish.
salmon rice recipe
Replace cauliflower rice with brown rice or quinoa for a heartier meal.
FAQs About This Recipe
Can I use frozen salmon for this recipe?
Yes, just ensure to thaw it completely before cooking for even results.
What can I substitute for cauliflower rice?
You can use brown rice, quinoa, or even riced broccoli.
How do I know when the salmon is cooked?
Salmon should flake easily with a fork and have an internal temperature of 145°F (63°C).
Can I make this recipe ahead of time?
Yes, you can prepare the salmon and cauliflower rice in advance and reheat when ready to serve.
What is the best way to store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Pan Seared Salmon Recipe for its perfect balance of flavor and nutrition. Packed with lean protein and fiber-rich cauliflower rice and spinach, it supports your weight loss goals while satisfying your taste buds. This dish is not only easy to prepare but also travel-friendly, making it a great option for busy days. Enjoy a delicious meal that feels indulgent yet aligns with your health journey.
Recipe created by Fitmate Coach; inspired by Monique E.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Pan seared salmon with cauliflower rice & spinach"
"Great work! Youre making progress towards your weekly goal with your fiber and lean protein-rich lunch. The pan-seared salmon with cauliflower rice and spinach sounds like a delicious and nutritious choice. Its wonderful to see you taking such positive steps towards your health. Keep finding creative ways to incorporate these healthy elements into your meals."