A doctor had said the four best things to eat (health and nutrition wise) were blueberries, salmon, spinach and nuts. So we started thinking to ourselves, “Well, those would be a perfect compliment to one another in a meal.” The first thing that came to mind was a fresh, wild caught salmon fillet, smothered in a savory blueberry sauce, laying on a thick bed of spinach. The nuts, well, we couldn’t think of a way to add them, so you’ll just have to come back and see how we use them another time.
Cook Time: 30 Min. • Serves: 2 • Calories: 581 • Total Fat: 18 grams • Protein: 41 grams
So we give you our ultra healthy take on three of the four best foods to be eating. You will be getting omega-3s (the best kind), vitamin A, iron, protein, vitamin B6, folic acid, calcium, copper, selenium, vitamin, E, vitamin C, manganese, magnesium, niacin, etc. As well as loads of antioxidants from the blueberries. So, think of this as our gift to you for your health.
This meal may look complicated and gourmet, but in reality it takes about 30 minutes to make, and about 5 minutes flat to eat.
- 2 5oz wild salmon fillets, skin on
- 2 Tbsp butter substitute
- 2 cloves garlic, grated or minced
- 2 cups spinach
Succulent Blueberry Sauce
- 1 Tbsp cornstarch
- juice from half a lemon
- 5 oz. fresh or frozen blueberries
- 2 Tbsp Balsamic Vinegar
- 1/2 cup low sodium chicken broth
- 1 tsp fresh thyme
- black pepper to taste
- 2 Tbsp butter substitute
- In small bowl, mix butter and garlic.
- Pat salmon dry with cloth or paper towel, then rub with butter substitute and garlic mixture. Season with salt and pepper.
In small glass or bowl, mix lemon juice and cornstarch until combined. Pour into small sauce pan along with remaining sauce ingredients (save for the butter substitute, this will go in just before serving).
- Bring sauce to a simmer and continue to cook on low for 20-30 minutes, which will reduce the sauce by approximately half the volume.
Preheat oven to 400°F. Meanwhile, in an oven proof sauté pan, heat a small amount of butter on med/high. When temperature is high enough, lay salmon, skin side down in pan. Fry for 1-2 minutes or until the flesh just begins to turn from pink (or red) to a white-ish colour. Remove pan from heat and place in oven. Continue to cook in oven for another 7-8 minutes or until just cooked. Salmon flesh should spring back just slightly when pushed on with one finger.
- While Salmon is baking quickly cook the spinach in a medium size chefs pan over medium heat with 1 teaspoon of olive oil and a dash of salt. Cook for 3 to 4 minutes until the leaves are bright green and wilted.
- Stir butter substitute into blueberry sauce to finish and pour over salmon fillets just before serving.
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, bkd/brld||216.9||7.5||0|
|2 Each garlic||Garlic, cloves, fresh||4.5||0.1||1|
|1 Tablespoon cornstarch||Cornstarch||15.3||0.1||3.7|
|1.5 Tablespoon lemon||Juice, lemon, fresh||2.6||0.1||0.8|
|5 Cup blueberries||Blueberries, fresh||210.9||1.2||53.6|
|2 Tablespoon balsamic||Vinegar, balsamic||14.1||0||2.8|
|.5 Cup chicken broth||Broth, chicken, 99% fat free||2.3||0.1||0.1|
|1 Teaspoon thyme||Herb, thyme, fresh||0.5||0.1||0.1|
|.8 Teaspoon salt||Salt, Kosher, coarse||0||0||0|
|.8 Teaspoon black pepper||Spice, pepper, black, ground||2.4||0.1||0.6|
|1 Teaspoon olive oil||Oil, olive, extra virgin||21||2.4||0|
|2 Cup spinach||Spinach, baby, fresh||10||0||2.6|
|4 Tablespoon butter substitute||Butter Substitute, plain, soy, vegetarian||80||6||4|