If you’re looking for a dish that balances nutrition, flavour and elegance then look no further than marinated salmon with spinach, mashed potatoes, and pan-fried bell peppers. This meal combines the rich, savoury taste of marinated salmon with the creamy comfort of mashed potatoes, the vibrant crunch of bell peppers, and the nutritious punch of spinach. It’s such a simple dish to prepare. Here’s how to create this delightful dish and why it’s an excellent choice for any meal occasion.
Ingredients:
– Salmon Fillets: 4 (6 oz each)
– Olive Oil: 2 tablespoons
– Soy Sauce: 1/4 cup
– Honey: 2 tablespoons
– Garlic: 2 cloves, minced
– Lemon Juice: 1 tablespoon
– Baby Spinach: 4 cups
– Red Bell Peppers: 2, sliced into strips
– Yellow Bell Peppers: 2, sliced into strips
– Russet Potatoes: 4 large, peeled and cut into chunks
– Butter: 4 tablespoons
– Milk: 1/2 cup
– Salt and Pepper: to taste
Instructions:
In a small bowl, whisk together the olive oil, soy sauce, honey, garlic, and lemon juice.
Place the salmon fillets in a large zip-top bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 1-2 hours.
Preheat the oven to 375°F (190°C). Place the marinated salmon fillets on a baking sheet lined with parchment paper.
Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
While the salmon is baking, heat a large skillet over medium-high heat. Add a tablespoon of olive oil.
Add the sliced bell peppers to the skillet and sauté for 5-7 minutes, until they are tender and slightly caramelized. Season with salt and pepper to taste and transfer to a plate.
In the same skillet, add another tablespoon of olive oil and the baby spinach. Sauté for 2-3 minutes, until wilted. Season with salt and pepper.
On each plate, place a serving of mashed potatoes and top with a portion of sautéed spinach.
Add a baked salmon fillet on top and garnish with the pan-fried bell peppers.
Health Benefits:
– Rich in Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids, which are crucial for heart health, reducing inflammation, and supporting brain function.
– High in Protein: Salmon, along with the vegetables, provides a substantial amount of protein necessary for muscle repair and growth.
– Vitamins and Minerals: Spinach and bell peppers are packed with vitamins A, C, and K, as well as essential minerals like iron and magnesium.
– Antioxidants: The colourful bell peppers and spinach offer a variety of antioxidants that help combat oxidative stress and promote overall health.
– Balanced Nutrients: This dish offers a well-rounded balance of proteins, healthy fats, and carbohydrates, making it a perfect meal for sustaining energy and supporting overall well-being.
Marinated salmon with spinach, mashed potatoes, and pan-fried bell peppers is a wonderful meal. It’s a perfect combination of colours, flavours and textures. This dish is not only delicious but also brimming with health benefits, making it an excellent choice for anyone looking to enjoy a gourmet meal without compromising on nutrition. I have prepared this as a special dinner for guests or a perfect meal for your family. Everybody leaves the table happy.
Marinated Salmon with Mashed Potato
A delicious and nutritious meal featuring marinated salmon paired with creamy mashed potatoes, sautéed spinach, and vibrant pan-fried bell peppers.
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Add to CollectionServings: 4 People
Calories: 854kcal
Ingredients
- 4 large salmon fillets 6 oz each
- 2 tbsp olive oil
- 1/4 cup soy sauce
- 2 tbsp honey
- 2 cloves garlic minced
- 1 tbsp lemon juice
- 4 cups baby spinach
- 2 medium red bell peppers sliced into strips
- 2 medium yellow bell peppers sliced into strips
- 2 tbsp olive oil
- 4 large Russet potatoes peeled and cut into chunks
- 4 tbsp unsalted butter
- 1/2 cup milk
- salt to taste
- pepper to taste
Instructions
- In a small bowl, whisk together the olive oil, soy sauce, honey, garlic, and lemon juice.2 tbsp olive oil, 1/4 cup soy sauce, 2 tbsp honey, 2 cloves garlic, 1 tbsp lemon juice
- Place the salmon fillets in a large zip-top bag or shallow dish and pour the marinade over them. Seal the bag or cover the dish and refrigerate for at least 30 minutes, preferably 1-2 hours.4 large salmon fillets
- Bring a large pot of salted water to a boil. Add the potato chunks and cook until tender, about 15-20 minutes.4 large Russet potatoes
- Drain the potatoes and return them to the pot. Add the butter and milk, and mash until smooth. Season with salt and pepper to taste. Keep warm.4 tbsp unsalted butter, 1/2 cup milk, salt, pepper
- Preheat the oven to 375°F (190°C). Place the marinated salmon fillets on a baking sheet lined with parchment paper.
- Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
- While the salmon is baking, heat a large skillet over medium-high heat. Add 1/2 of olive oil.2 tbsp olive oil
- Add the sliced bell peppers to the skillet and sauté for 5-7 minutes, until they are tender and slightly caramelized. Season with salt and pepper to taste and transfer to a plate.2 medium red bell peppers, 2 medium yellow bell peppers
- In the same skillet, add the remaining tablespoon of olive oil and the baby spinach. Sauté for 2-3 minutes, until wilted. Season with salt and pepper.4 cups baby spinach
- On each plate, place a serving of mashed potatoes and top with a portion of sautéed spinach.
- Add a baked salmon fillet on top and garnish with the pan-fried bell peppers.
Nutrition
Calories: 854kcal | Carbohydrates: 87g | Protein: 46g | Fat: 37g | Saturated Fat: 11g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 17g | Trans Fat: 0.5g | Cholesterol: 126mg | Sodium: 947mg | Potassium: 2.882mg | Fiber: 7g | Sugar: 15g | Vitamin A: 5.247IU | Vitamin C: 217mg | Calcium: 154mg | Iron: 6mg
4 comments
The marinated salmon recipe I tried was fantastic and surprisingly easy to prepare
The salmon was incredibly moist and flaky, cooked to perfection with a beautiful glaze on top.
Just what I was looking for. The marinade was stunning without being overpowering
I highly recommend it to anyone looking for a delicious and fuss-free salmon dish.
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