Seared Salmon with Braised Broccoli
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.
From EatingWell: March/April 2012
Yield: 4 servings
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.
- 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.
Nutrition Per serving:
311 calories; 14 g fat (2 g sat, 7 g mono); 66 mg cholesterol; 16 g carbohydrates; 0 g added sugars; 32 g protein; 5 g fiber; 699 mg sodium; 960 mg potassium.
Nutrition Bonus: Vitamin C (129% daily value), Vitamin A (40% dv), Potassium (28% dv), Magnesium (20% dv), omega-3s
1 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat