Tuscan Salmon
Dinner
The Tuscan salmon recipe with creamy white sauce is delicious and contains lots of healthy fats and omega3.
For Rest Day
Performance Benefits
This is a great option for a rest day when carbohydrate requirements are lower
Health Benefits
This recipe contains over 100% of your daily omega 3 needs. Omega 3 are fatty acids with a range of health benefits such as keeping our brain and hearts healthy.
Expert Tips
feel free to add pasta to this dish on exercise days to help aid recovery.
Equipment
- Large non-stick pan
- Skillet
Ingredients
For the Salmon
- 4 Salmon fillet (500g of salmon)
- 1 tbsp Extra virgin olive oil
- ¼ tsp Salt
For the white cream sauce
- 3 clove Garlic minced
- 48 g Sundried tomatoes chopped
- 8 Cherry tomatoes
- 8 Mushrooms (medium chestnut mushrooms, chopped)
- 100 g Artichoke hearts (chopped)
- 2 handful Baby spinach
- 200 ml Cream
- ¼ tbsp Paprika
- ¼ tsp Salt
Instructions
- Preparation:
- Heat 1 tbsp of olive oil in a large non-stick pan on medium-high heat.
- Season the salmon fillets with salt.
- When the oil is hot, add salmon fillets flesh side down (skin side up). Sear for about 5 minutes.
- Flip the salmon fillets to the other side (skin side down). Sear for another 5 minutes on medium heat until salmon is almost cooked and remove salmon from the pan.
- For the white cream sauce:
- In the same non-stick pan, add chopped sun-dried tomatoes, minced garlic, chopped artichokes, mushrooms and tomatoes. Cook, stirring, for 1 minute.
- Add fresh spinach, and continue cooking and stirring until the spinach wilts.
- Add the cream and paprika to the vegetables and simmer for about 1 minute, stirring. Season with salt.
- Putting it together:
- Add cooked salmon to the skillet with the cream sauce.
- Spoon the sauce over the salmon, and simmer for a minute or more, until the salmon is warmed up and cooked through, serve it up.
Notes
Nutrition
Serving: 1ServingCalories: 470kcalCarbohydrates: 4.4gProtein: 32gFat: 36gSaturated Fat: 11.2gPolyunsaturated Fat: 8gMonounsaturated Fat: 10.3gCholesterol: 71mgSodium: 439mgPotassium: 913mgFiber: 2.6gSugar: 3.6gVitamin A: 99ugVitamin C: 8.8mgCalcium: 59mgIron: 1.3mg
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