Nothing beats a hearty, yet satisfying meal that fills you up but keeps you slim. This meal is defiantly man and figure friendly. With 23 grams of protein it’s hard to find something that’s just as delectable and jammed packed with natural vitamins and nutrition.
Most of us already know that salmon is great for it’s omega-3 fatty acids, and vitamins A and B, but did you know about folate?
Folate works in conjunction with the other B vitamins, which is why it is often included in B complex vitamin supplements. The Mayo Clinic explains that folate is the natural form of folic acid, and even though the names folate and folic acid are often used interchangeably, folic acid is actually the synthetic, or man made, form of folate. A 3 oz. serving of salmon offers up 24.6 mcg of folate, which is 6 percent of the RDA.
Cook Time: 30 Min. • Serves: 2 • Calories: 491 • Total Fat: 14 grams • Protein: 23 grams
- 2 thick-cut salmon fillets (5 ounces each)
- Dash salt and pepper
- 2 cups packed fresh baby spinach
- 1 tablespoon prepared pesto
- 1 cup crumbled feta
- 12 asparagus spears
- 4 cups spinach
- 1 teaspoon olive oil
- salt and pepper to taste
- juice from half a lemon
- 2 garlic cloves chopped
- Turn on the oven broiler.
- Cut a vertical pocket in each salmon fillet by slicing to within 1/2 in. through the piece. Sprinkle with salt and pepper to taste.
- In a small bowl, combine the spinach, pesto, and feta. Mix well until cheese is smooth and creamy. Spoon mixture into each pocket.
- Place salmon on a broiler pan coated with a few spritz of cooking spray. Broil about 4-6 in. from the heat for 12-15 minutes or until spinach mixture is heated through and fish flakes easily with a fork.
- At the same time cut the ends off of the asparagus and throw them on a baking sheet with a spray or two olive oil and lemon juice. Broiler at asparagus on the bottom self and the salmon on top.
- In a medium size chef’s pan add a teaspoon of olive oil and the garlic. Cook on medium heat and wait till the garlic becomes fragrant, then add the 4 cups of spinach and stir until the color is bright green and the leaves have wilted, about 5 minutes.
- Remove the fish and asparagus from the oven and plate with the spinach.
Look below for all the nutrition facts as well as a break down of the nutrition for all the ingredients!
|Ingredient||Linked To Nutritional Value||Cal||Fat||Carb|
|10 Ounce-weight salmon||Fish, salmon, pink, fillet, raw||180.05||6.25||0|
|6 Cup spinach||Spinach, baby, fresh||30||0||7.75|
|1 Tablespoon pesto||Pesto, paste||27.5||2.75||0.25|
|1 Cup feta||Cheese, feta, crumbled||198||16||3.1|
|12 Each asparagus||Asparagus, fresh, spears||24||0||4.8|
|1 Teaspoon olive oil||Oil, olive, extra virgin||21||2.35||0|
|.8 Teaspoon salt||Salt, Kosher, coarse||0||0||0|
|.8 Teaspoon black pepper||Spice, pepper, black, ground||2.35||0.05||0.6|
|1 Fluid ounce lemon||Juice, lemon, fresh||3.4||0.05||1.1|
|2 Each garlic||Garlic, cloves, fresh||4.5||0.05||1|
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