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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

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

Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
494
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie494 kcal(24 %)
Protein39 g(40 %)
Fat17 g(15 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage10.5 g(35 %)
Calorie329 kcal(16 %)
Protein26 g(27 %)
Fat11 g(9 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A1.3 mg(163 %)
Vitamin D24.4 μg(122 %)
Vitamin E8 mg(67 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin22 mg(183 %)
Vitamin B₆1.7 mg(121 %)
Folate145 μg(48 %)
Pantothenic acid2.7 mg(45 %)
Biotin24.6 μg(55 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C59 mg(62 %)
Potassium1,431 mg(36 %)
Calcium275 mg(28 %)
Magnesium189 mg(63 %)
Iron8.9 mg(59 %)
Iodine73 μg(37 %)
Zinc3.6 mg(45 %)
Saturated fatty acids3.1 g
Uric acid420 mg
Cholesterol53 mg
1 Kinderportion enthält
Vitamin A0.9 mg(113 %)
Vitamin D16.3 μg(82 %)
Vitamin E5.3 mg(44 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.6 mg(122 %)
Vitamin B₆1.2 mg(86 %)
Folate96 μg(32 %)
Pantothenic acid1.8 mg(30 %)
Biotin16.4 μg(36 %)
Vitamin B₁₂2.9 μg(97 %)
Vitamin C39 mg(41 %)
Potassium948 mg(24 %)
Calcium183 mg(18 %)
Magnesium126 mg(42 %)
Iron6 mg(40 %)
Iodine48 μg(24 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.1 g
Uric acid280 mg
Cholesterol35 mg
Development of this recipe:

Ingredients

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

1.
Salmon and Spinach Skillet preparation step 1

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

2.
Salmon and Spinach Skillet preparation step 2

Cut the orange in half and squeeze out the juice.

3.
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.

4.
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.

5.
Salmon and Spinach Skillet preparation step 5

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

6.
Salmon and Spinach Skillet preparation step 6

Peel the onion and chop finely.

7.
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.

8.
Salmon and Spinach Skillet preparation step 8

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

9.
Salmon and Spinach Skillet preparation step 9

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

10.
Salmon and Spinach Skillet preparation step 10

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

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.