Wednesday, January 25, 2012

Recipe Wednesday - Pan Seared Salmon Over Mediterranean Vegetables

Now that the holidays and the big trip are over, my focus is healthier cooking.  A conversation with the Honey’s doctor inspired me to kick it up another notch.  Her suggestion, going the Mediterranean lifestyle was taken to heart and I researched.  Turns out, I already incorporate a lot of the basics…olive oil, whole grains, fish and fruit, but need to kick it up another notch. 
We had this recipe with salmon and Honey loved it, but tonight I’m going to try it with chicken.  I think the vegetables with go with poultry too.
I also only made half of the recipe the first time around to see if we liked it.  In the future for fish I’d do the full batch of veggies and save half, cooking the fish fresh each time.

Pan Seared Salmon Over Mediterranean Vegetables
Serves: 4
Cook Time: 30 minutes
olive oil, divided
prosciutto, diced
fresh garlic, minced
1 1⁄2
red onion, chopped
button mushrooms, stems removed, caps thinly-sliced
plum tomatoes, cored and diced
(packed) spinach leaves, chopped
fresh basil leaves, torn
4-ounce salmon fillets, about 1-inch thick
Salt and freshly ground black pepper to taste

Heat 1/2 teaspoon of oil in a small nonstick skillet over low heat. Add prosciutto. Sauté for 5 minutes, or until crispy. Stir in garlic; turn off heat.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and mushrooms and sauté for 8-10 minutes, or until golden. Stir in tomatoes and cook for 3 minutes. Add spinach and basil and cook for 3 more minutes. Stir in prosciutto-garlic mixture. Cover; keep warm. Season salmon fillets with salt and pepper.
Heat remaining 1/2 teaspoon of oil in the same skillet used to cook prosciutto over medium heat. Add salmon, skin-side down. Cook, covered, for 10-12 minutes or until fish flakes easily. Use a spatula to loosen fish from its skin, which will stick to skillet. Divide vegetables among 4 plates, top with salmon and serve immediately.


Judy Roney said...

Sounds yummy! My daughters fav meat is salmon so this is what I'll serve once we get moved in. We will have a gas stove for the first time and I'm anxious to use it.

Lizzie said...

The veggies are great with chicken too, Judy. Tried it last night and seasoned a chicken breast with garlic & herbs, covered and cooked it about 12 minutes. Most yum!