Salmon with Sautéed Swiss Chard

Contributor
Salmon with Sautéed Swiss Chard
Whole Foods

A bed of greens makes a delicious accompaniment to salmon. Serve with brown rice or buttered pasta.

4
Servings
439
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 bunch Swiss chard
  • 4 Teaspoons extra-virgin olive oil
  • 1/2 medium onion, thinly sliced
  • 3 cloves garlic, thinly sliced
  • 24 Ounces salmon fillets, cut lengthwise in half
  • pepper, to taste
  • 1/2 lemon, juiced
  • 1 Teaspoon tamari
  • 1 Teaspoon toasted sesame oil

Directions

Wash chard well in a large basin of cold water. Drain well. Cut or strip leaves from the stems. Slice stems into 1/4 inch pieces and set aside in a bowl. Roughly chop leaves and set aside in a second bowl.

Heat 2 tsp of the oil in a large skillet over medium high heat. Add onion and garlic and cook until the onions are soft and translucent, 5 to 7 minutes. Reduce heat if onions are cooking too fast. Add chard stems, cover and cook 2 minutes. Stir in chard leaves, cover and cook 3 to 5 minutes, stirring frequently. Add 1 tbsp water, if necessary, to create enough steam to cook greens quickly. When ready, greens should be wilted but still bright green.

Meanwhile, arrange fillets in a single layer on a large plate and season with pepper. Squeeze lemon juice over the top, then drizzle on the tamari and sesame oil. Turn pieces over to coat all surfaces.

Heat the remaining 2 tsp oil in a skillet over medium high heat. Add salmon, arranging pieces in a single layer, and cook 2 minutes on each side, or cooked through. When salmon is done, arrange it on top of the chard and serve immediately.

Salmon Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Salmon Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Salmon Wine Pairing

Pinot gris/grigio, sauvignon blanc, sémillon, albariño, or rosé with most cooked salmon dishes; pinot noir with salmon in red wine or other strong sauce; grüner veltliner, rosé, or vintage or non-vintage champagne or sparkling wine with smoked salmon.

Nutritional Facts

Total Fat
29g
44%
Sugar
2g
N/A
Saturated Fat
6g
30%
Cholesterol
94mg
31%
Protein
37g
75%
Carbs
8g
3%
Vitamin A
347µg
39%
Vitamin B12
5µg
92%
Vitamin B6
1mg
62%
Vitamin C
46mg
77%
Vitamin E
9mg
44%
Vitamin K
945µg
100%
Calcium
87mg
9%
Fiber
3g
10%
Folate (food)
64µg
N/A
Folate equivalent (total)
64µg
16%
Iron
3mg
16%
Magnesium
142mg
36%
Monounsaturated
10g
N/A
Niacin (B3)
15mg
77%
Phosphorus
472mg
67%
Polyunsaturated
8g
N/A
Potassium
1102mg
31%
Riboflavin (B2)
0.4mg
22.2%
Sodium
427mg
18%
Thiamin (B1)
0.4mg
27.5%
Zinc
1mg
7%

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