Pan Seared Salmon and Apple Salad

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.

Ingredients

Dressing

2 Tbsp cider vinegar

1 Tbsp olive oil

¼ cup apple juice

¼ tsp salt

â…› tsp pepper

Salmon & Salad

1 cup whole wheat penne pasta, dry

4 4-oz salmon filets

1 Tbsp olive oil

¼ cup slivered red onion

¼ cup dried cranberries

6 cups field greens

2 Golden Delicious apples, thinly sliced

Directions

 

Whisk dressing ingredients in a small bowl; set aside. Cook pasta according to package directions; let cool. Coat salmon with 1Tbsp olive oil. Place salmon in a non-stick skillet, skin-side down. Cook over medium-high heat 3 minutes. Loosen the salmon from the pan, turn, and cook salmon 4-5 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. Serves 4.

Recipe 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

An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, niacin, vitamin B6, folate, vitamin B12, phosphorus and magnesium, and a good source of vitamin E, thiamin, riboflavin, pantothenic acid, potassium and iron.

Meal Nutrition Information per Serving

(Serve with an 8 oz glass of non-fat milk)

Calories 510

Total Fat 14g

Saturated Fat 2.5g

% of Calories from Fat 25%

% Calories from Sat Fat 4%

Protein 37g

Carbohydrates 58g

Cholesterol 65mg

Dietary Fiber 7g

Sodium 400mg

An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, potassium, calcium, phosphorus, magnesium and iodine, and a good source of vitamin E, iron and zinc.

Online Resources & Recipe Credit:

FruitsAndVeggiesMoreMatters.org

Seafoodnutrition.org

Bortonfruit.com

ChooseMyPlate.gov

 

Share this Recipe



« View More Recipes

Connect with us

Since 1912