Tuscan Sauteed Salmon: Dinner for the Whole Family [RECIPE]

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August is Kids Eat Right Month and here at Lemond Nutrition we’re celebrating the importance of making healthful food and lifestyle choices for children and families!
 
One way that we can be more healthful is by taking some time to prepare nutritious meals at home.  Salmon is one of my favorites to cook for several reasons. First off, it is a versatile fish that can be prepared in a variety of ways from poaching to sautéing or grilling. Additionally, it is an excellent source of omega 3 fatty acids.  These types of fats are essential meaning that our bodies cannot make them from scratch therefore we must get them from food. It’s important for people of all ages to eat foods rich in omega 3’s as they are necessary for healthy heart and brain development and function.  
 
Aside from salmon, the following foods are also excellent sources of omega 3’s:
• Tuna
• Oysters
• Shrimp
• Walnuts
• Flaxseeds
• Soy beans
• Chia seeds
 
Here’s a delicious recipe for sautéed salmon.  This speedy meal can be prepared in just 30 minutes. Pair this main dish with ½ cup of brown rice pilaf and 1 cup steamed broccoli for a healthful weeknight meal your whole family will enjoy!
 
Tuscan Sautéed Salmon
Serves 4
 
Ingredients
1 tbsp. extra-virgin olive oil
4 (4-oz) salmon fillets
Kosher salt
Freshly ground black pepper
1 tbsp. unsalted butter
3 cloves garlic, minced
1 1/2 c. halved cherry tomatoes
2 c. baby spinach
1/2 c. evaporated milk
2 Tbsp grated Parmesan cheese
1/4 c. chopped herbs (such as basil and parsley), plus more for garnish
Lemon wedges, for serving (optional)
 
 
Directions
1. In a large nonstick skillet over medium-high heat, heat oil. Season salmon with salt and pepper. When oil is shimmering but not smoking, add salmon skin-side up and cook until golden brown, about 4-5 minutes. Flip over and cook additional 2 minutes. Transfer to a plate.

2. Reduce heat to medium and add butter. When butter has melted, stir in garlic and cook until fragrant, about 1 minute. Add cherry tomatoes and season with salt and pepper. Cook until tomatoes are beginning to burst; add spinach and cook until beginning to wilt.
3. Stir in evaporated milk, parmesan and herbs; bring mixture to a simmer. Reduce heat to low and simmer until sauce is slightly reduced, about 3 minutes.

4. Return salmon back to skillet; spoon sauce over the filets. Simmer until salmon is cooked through, about 3 minutes more.

5. Garnish with more herbs and squeeze lemon on top before serving.
 
Nutrition Facts per 4 oz serving: 357 calories, 23 grams fat, 7 grams carbohydrate, 29 grams protein, 667 mg sodium

Notes: Recipe adapted from Tuscan Butter Salmon recipe, originally based on delish.com
 

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