4
1 rating

Salmon With Sautéed Swiss Chard

Serve this with rice or buttered pasta for a satifying dinner

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

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.

Nutritional Facts
Servings4
Calories Per Serving439
Total Fat29g44%
Sugar2gN/A
Saturated6g30%
Cholesterol94mg31%
Protein37g75%
Carbs8g3%
Vitamin A347µg39%
Vitamin B125µg100%
Vitamin B61mg96%
Vitamin C46mg51%
Vitamin E9mg59%
Vitamin K945µg100%
Calcium87mg9%
Fiber3g10%
Folate (food)64µgN/A
Folate equivalent (total)64µg16%
Iron3mg16%
Magnesium142mg34%
Monounsaturated10gN/A
Niacin (B3)15mg96%
Phosphorus472mg67%
Polyunsaturated8gN/A
Potassium1102mg23%
Riboflavin (B2)0.4mg29%
Sodium427mg18%
Thiamin (B1)0.4mg34.4%
Zinc1mg10%