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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Seared Salmon with Broccoli Florets and Scallions
 
Source: Enlitened Kosher Cooking by Nechama Cohen

Fresh salmon sauteed with crispy broccoli and tender scallions topped with a lemon/sage sauce.

Rating:
Prep Time: 15 minutes
Cook Time: 15 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 285.9
Total Carbs 8.5 g
Dietary Fiber 3.1 g
Sugars 1.7 g
Total Fat 9.7 g
Saturated Fat 1.5 g
Unsaturated Fat 8.2 g
Potassium 1,125.9 mg
Protein 40.4 g
Sodium 149 mg
Dietary Exchanges
1/2 Fat, 4 Meat, 1 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
1.5 lb salmon fillet , skinned and cut into 4 pieces
1 pinch salt and pepper
1 tbsp paprika
0.5 tsp paprika, hot, Hungarian
2 tsp olive oil , divided
1 cooking spray
1.5 cup fresh broccoli florets , divided into small florets
6 scallions , sliced into 2-inch lengths (see Tip)
0.5 cup chopped tomato
1 tbsp fresh lemon juice
2 medium garlic cloves , peeled and minced
1 tsp ground sage
1 medium limes , sliced (or lemon)
1 pinch fresh sage


Directions
1 Season salmon pieces with salt, pepper, and paprikas. Put 1 teaspoon olive oil and nonstick cooking spray in a nonstick skillet over medium high heat.
2 Add the salmon fillets and saute on both sides for a total of 6 to 8 minutes, or until the fish is opaque and it flakes with a fork. Remove the salmon from the skillet, set aside and keep warm.
3 In a pot of boiling water, add the broccoli and boil for 1 minute. Add the scallions and boil 1 more minute. Drain and rinse with cold water.
4 In a bowl, mix together the broccoli, scallions, and chopped tomato.
5 Combine the remaining 1 teaspoon of olive oil with lemon juice, garlic, and sage.
6 In the skillet where you cooked the salmon, add the vegetables and oil and lemon juice mixture. Heat for 1 minute.
7 To serve, set the salmon on a plate.Top with the vegetables and pour any pan juices on top.
Additional Information
Tip: When using leeks and scallions, discard the bulb, outer layer and dark green parts. Slice in half and wash carefully to remove all sand.


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