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Happy Friday! Recipe of the week!Pan Roasted Salmon with Broccoli and Tomatoes

Posted Jun 12 2009 5:04pm


Pan Roasted Salmon with Broccoli and Tomatoes

Chef Robert Lewis The Happy Diabetictm

www.lillydiabetes.com
www.hillandvalley.net

How can anything so healthy be so delicious! This pan-roasted salmon fillet is finished in a traditional light white wine sauce with fresh Roma tomatoes, broccoli, and herbs!


Ingredients & Methods

Makes 6 Servings

6 – 4 oz. salmon steaks
3 T olive oil
2 T minced shallots
3 garlic cloves
1 cup fresh chopped broccoli, blanched
4 Italian Roma tomatoes, quartered
1 cup white wine
2 T chopped fresh parsley
2 T chopped chives
Salt and pepper
Nutrition at a Glance (per serving)
Calories (58% from fat; 41% from protein; 1% from carbs)818
Total fat50 g
Mono fat20 g
Carbohydrate2 g
Protein79 g


Method:

Preheat the oven to 400 degrees. Season the salmon steaks with olive oil and salt and pepper. In a sauté pan, heat 1 tablespoon olive oil. When the pan is smoking hot, sear the salmon for 2 minutes on each side. Remove from the heat and place in the oven. Roast for 8 to 10 minutes.

In a sauté pan, heat the remaining olive oil. When the pan is hot, sauté the shallots for 30 seconds. Add the garlic cloves, broccoli, and tomatoes. Sauté for 2 to 3 minutes. Season with salt and pepper. Deglaze the pan with the white wine. Stir in the chopped herbs. Bring the mixture up to a boil and remove from the heat. Spoon the broccoli and tomatoes onto the plate. Place the salmon steak in the center of the sauce. Garnish with chives and parsley.

Chef Robert Lewis, The Happy Diabetic, a professional chef since 1976, was diagnosed with type 2 diabetes in 1998. Since that time, he has devoted himself to creating five-star recipes that are both delicious and healthy for people with diabetes. Known as “the Happy Diabetic Chef,” he brings encouragement and good eating to audiences around the country. Visit his website at  www.happydiabetic.com.

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