Pan-seared Salmon and Apple Salad Recipe
Make Half Your Plate Fruits & Veggies
This quick and family-friendly, yet sophisticated dish features pan-seared salmon served over a bed of Golden Delicious apple slices, dried cranberries, greens and whole grain pasta. | ||
Recipe Cost for 4 People: $17.47 ($4.37/serving)* | ||
Preparation Time: 30 minutes | ||
Dressing
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Whisk dressing ingredients in a small bowl; set aside. Cook pasta according to package directions; let cool. Coat salmon with 1 Tbsp olive oil. Place salmon in a non-stick skillet, skin-side down. Cook over medium-high heat 3 minutes, loosening the salmon from the pan. Turn and cook salmon 4-5 more minutes. Remove from pan. In a large bowl, toss pasta, onions, cranberries and field greens. To serve: Divide tossed salad on four plates. Remove skin from salmon and place on salad bed. Arrange apple slices around salmon. Drizzle each salad with dressing. Complete this Plate: Serve with 8 oz non-fat milk. |
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Serves: 4 | ||
Fruits & Veggies per Serving 1.5 Cups |
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Nutrition Information per Serving: | ||
Calories: 430 Total Fat: 14g Saturated Fat: 2.5g % of Calories from Fat: 29% % Calories from Sat Fat: 5% |
Protein: 29g Carbohydrates: 46g Cholesterol: 60mg Dietary Fiber: 7g Sodium: 300mg |
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Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, niacin, vitamin B6, folate, vitamin B 12, phosphorus and magnesium, and a good source of vitamin E, thiamin, riboflavin, pantothenic acid, potassium and iron. |
*Retail prices, Boulder, Colorado, and online, Spring 2015
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