Here we pair pan-seared salmon with braised broccoli and make it special with a quick, Italian-inspired topping of sautéed onions, pine nuts and raisins.
Active Time: 40 minutes |
Total Time: 40 minutes
1 1/4 pounds wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions
1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided
1 teaspoon salt, divided
2 heads broccoli (1-1 1/2 pounds), trimmed
1 1/2 tablespoons extra-virgin olive oil, divided
1 small onion, diced
3 tablespoons raisins
2 tablespoons pine nuts
1/2 cup 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.
Per serving :
14 g Fat;
2 g Sat;
7 g Mono;
66 mg Cholesterol;
16 g Carbohydrates;
32 g Protein;
5 g Fiber;
699 mg Sodium;
960 mg Potassium
1 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat
Tips & Notes
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.