Heart Healthy Salmon Recipe with Potato

One Skillet heart healthy Salmon Recipe Overview

Improve cardiovascular health with this heart healthy salmon recipe. Infused with herbs and zero-salt seasonings this heart healthy meal has great flavor and can be prepared in one skillet. Starting with a great piece of fresh salmon is a big part of a successful dish. Line caught and wild would be my recommendation, but both wild and farmed salmon have naturally high content of proteins, antioxidants, and omega-3 fatty acids. The American Heart Association recommends regular consumption of salmon to help maintain a healthy heart, control blood pressure, and prevent strokes.

Cooking Tools needed for this heart healthy Salmon Recipe

• Skillet

• Cutting board

• Kitchen Knife

• Spoon

One Skillet heart healthy Salmon recipe Ingredients

• Fresh Salmon. 2oz -3oz per person. Wild-caught if you can find it.

• 1 teaspoon ground rosemary

• Red potato – 2 or 3 small red potatoes diced

• Spinach – 1 cup frozen or 3 cups fresh

• 1 teaspoon whole rosemary (optional)

• 1 tablespoon olive oil for cooking

One Skillet heart healthy Salmon Cooking Instructions

1. Heat a large skillet over medium/high heat with the olive oil. Put the diced potatoes in and season with a bit of the rosemary. Sauté the potatoes until they are tender and have good color. Remove the potatoes and set aside for a few minutes.

   

   Prepare the red potatoes.

2. Season the salmon with the rosemary sprinkled on top (both sides if no skin).

3. Place the salmon in the same hot skillet, skin side down (if it has skin).

4. Turn the salmon over once to create some good color on top, but not necessary.

   

   Pan sear the fresh salmon fillet.

5. A a little water (just a tablespoon or 2) in the skillet and cover for about 5 minutes depending on thickness. This helps cook by steaming a bit.

6. When the salmon is close to done, slide it over in the pan and make room for the potatoes to come back in for a minute to get hot.

7. When the potatoes are just about hot, slide everything over and make room for the chopped spinach. Cover the pan and give it a minute or so for the spinach to get hot, then serve. Note: Fresh spinach is an awesome alternative, you’ll just need to make sure you have room in the pan for a bunch. It will cook down. I like to pull it out and serve once it just begins to wilt.

   

   Toss in the spinach.

heart healthy Salmon Recipe with Potato Suggestions

Tip 1: You can use fresh rosemary if available, even better. Just remember dried herbs are a little more powerful by weight than fresh herbs, so with the fresh, you can use a little more.

Tip 2: TIP: Squeeze a little lemon over everything to brighten it up if you like. Highly recommended for this dish, and most heart healthy diet meals for that matter!

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