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EatSmarter exclusive recipe

Salmon and Spinach Skillet

(Family Style: For 1 Adult and 1 Kid, Ages 1-6)

5
Average: 5 (1 vote)
(1 vote)
Salmon and Spinach Skillet
494
calories
Calories

Salmon and Spinach Skillet - "Fast food" at its best: Quick to make and healthy, too

0
Print
very easy
Difficulty
25 min.
Preparation
Nutritions
1 serving contains
Fat17 g
Saturated Fat Acids3.1 g
Protein39 g
Roughage10.5 g
Sugar added0 g
Calorie494
1 Kinderportion enthält
Fat11 g
Saturated Fat Acids2.1 g
Protein26 g
Roughage7 g
Sugar added0 g
Calorie329
Carbohydrates/g43
Bread exchange unit3.5
Cholesterol/mg53
Uric acid/mg420
Vitamin A/mg1.3
Vitamin D/μg24.4
Vitamin E/mg8
Vitamin B₁/mg0.6
Vitamin B₂/mg0.6
Niacin/mg22
Vitamin B₆/mg1.7
Folate/μg145
Pantothenic acid/mg2.7
Biotin/μg24.6
Vitamin B₁₂/μg4.3
Vitamin C/mg59
Potassium/mg1,431
Calcium/mg275
Magnesium/mg189
Iron/mg8.9
Iodine/μg73
Zinc/mg3.6
1 Kinderportion enthält
Carbohydrates/g28
Bread exchange unit2.5
Cholesterol/mg35
Uric acid/mg280
Vitamin A/mg0.9
Vitamin D/μg16.3
Vitamin E/mg5.3
Vitamin B₁/mg0.4
Vitamin B₂/mg0.4
Niacin/mg14.6
Vitamin B₆/mg1.2
Folate/μg96
Pantothenic acid/mg1.8
Biotin/μg16.4
Vitamin B₁₂/μg2.9
Vitamin C/mg39
Potassium/mg948
Calcium/mg183
Magnesium/mg126
Iron/mg6
Iodine/μg48
Zinc/mg2.4
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 2 servings
1
4 ounces
par-boiled Wheat grains (such as farro)
1 pound
fresh Spinach
1
small Onion (about 30 grams)
9 ounces
1 tablespoon
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Preparation

Kitchen utensils

1 Fine grater, 1 Cutting board, 1 Small knife, 1 Citrus juicer, 1 Pot (with lid), 1 Measuring cups, 1 Salad spinner, 1 Tablespoon, 1 Small bowl, 1 large Non-stick pan, 1 Nutmeg grater, 1 Slotted spatula

Preparation steps

Step 1/11
Salmon and Spinach Skillet preparation step 1

Rinse orange in hot water, wipe dry and finely grate the zest.

Step 2/11
Salmon and Spinach Skillet preparation step 2

Cut the orange in half and squeeze out the juice.

Step 3/11
Salmon and Spinach Skillet preparation step 3

In a pot, bring 150 ml (approximately 1/2 cup) of lightly salted water to a boil. Add the wheat and return to a boil.

Step 4/11
Salmon and Spinach Skillet preparation step 4

Add 60 ml (approximately 1/4 cup) orange juice and half of the orange zest to the pot. Cover and cook over low heat for about 10 minutes.

Step 5/11
Salmon and Spinach Skillet preparation step 5

Meanwhile, trim the spinach, rinse thoroughly, spin dry and coarsely chop.

Step 6/11
Salmon and Spinach Skillet preparation step 6

Peel the onion and chop finely.

Step 7/11
Salmon and Spinach Skillet preparation step 7

Rinse salmon fillets, pat dry and cut into cubes. Mix remaining orange juice and zest in a small bowl.

Step 8/11
Salmon and Spinach Skillet preparation step 8

Turn salmon cubes in the orange mixture to coat and season with salt and pepper.

Step 9/11
Salmon and Spinach Skillet preparation step 9

Heat oil in a large non-stick pan and cook onion until translucent.

Step 10/11
Salmon and Spinach Skillet preparation step 10

Add spinach and season with salt, pepper and freshly grated nutmeg.

Step 11/11
Salmon and Spinach Skillet preparation step 11

Add the salmon cubes, toss to combine and cook over medium heat just until fish is opaque on the surface, about 5 minutes, turning regularly. Serve the salmon and spinach with the grains.

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