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–+ servings

Tuscan Salmon

Dinner
The Tuscan salmon recipe with creamy white sauce is delicious and contains lots of healthy fats and omega3.
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Calories470kcal
Carbs4.4g
Protein32g
Fats36g
For Rest Day
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
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
4

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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