Ultimate Meal: Pan-Seared Salmon, Sautéed Spinach, Garlic Toast
This meal falls into the zero-guilt category. Salmon, spinach, and garlic are considered ‘smart foods’ because they boost overall health and cognitive function. I refer to dishes like this as ‘clean’ food—simple yet delicious. It’s also low in calories, though I don’t focus on counting calories. My main focus is on quality and flavor.
Quick and Delicious Pan-Seared Salmon
Easy to make and packed with healthy omega-3 fatty acids and lean protein, it's as good for you as it is delicious. The pure, natural taste of high-quality fish, beautifully brought to life by a quick sear on high heat with minimal seasoning. This pan-seared salmon is quick and easy to prepare, taking just ten minutes. It features a deliciously rich and buttery crust that is crispy and golden brown, perfectly complementing its juicy, tender interior. Brighten it up with a splash of lemon and boost its flavor with aromatic herbs.
Equipment
- Cast iron skillet
- fishula (spatula)
- Apron
Ingredients
- 1 pound fresh salmon 1/2 lb per person is the norm
- salt and pepper to taste
- 1 pinch dill if desired per filet
- 2 tbsp unsalted butter (unsalted – won't burn)
- 2 tbsp olive oil extra virgin
- 1 lemon cut into slices
Instructions
- Rinse and pat dry the filets
- Let rest at room temperature for 30 minutes
- Sprinkle both sides with salt and fresh pepper, and dill
- Heat skillet with butter and olive oil over medium-high heat, until just before it starts to smoke
- Add the fillets skin side down
- Do not move the fillets for 5 minutes – you want to see the side of the fillet change color 1/2 way up before flipping
- Very gently flip the fillets with your fishula (or spatula)
- Cook for 5 minutes skin side up – before removing from heat check the fish with a fork. For medium-rare you want a bit of pink in the center
- Remove from heat and serve with lemon slices
Notes
Be careful of splatter and smoke alarms. I suggest wearing an apron and keeping the room well ventilated while cooking.
The salmon should be high quality. For medium-rare (my preference), the salmon should come out very flakey, a little pink inside. For medium, cook longer on side 2 – I do not suggest well-done, as the fish will become tough and dry.
Remember, perfecting even a simple dish takes practice.
PURCHASE NOTE: I live for this ‘Fishula’Â Fish Spatula from Williams Sonoma.Â
Enjoy!
Enjoy!Nutrition
Calories: 350kcal
Tried this recipe?Let us know how it was!
Simple Sauteed Spinach With Garlic
Simple sautéed spinach with garlic is a quick, delicious, and healthy side dish that I absolutely love. Spinach is low in calories and high in fiber, vitamin C, provitamin A carotenoids, folate, manganese, and vitamin K. Garlic is low in calories and rich in vitamin C, vitamin B6, and manganese. What's not to love?
Equipment
- 1 Deep pot with lid – non stick is preferable
- 1 Wooden spoon
- 1 Tongs
- 1 Sieve (optional)
Ingredients
- 1 pound Spinach I use prewashed spinach to avoid grit.
- 1 tbsp good olive oil
- 2-3 cloves fresh garlic
- 1 tsp lemon juice optional
- 1/4 tsp red pepper flakes optional
- 1/2 tsp Fresh cracked Pepper
- 1/4 tsp Salt I like Pink Himalayan Sea Salt.
Instructions
- Turn the stove to medium or medium-low and add the olive oil.
- Add garlic, cook for one minute without burning. When fragrant and clear, it's ready.
- Add the spinach.
- Add salt and pepper.
- Add the pepper flakes now, if desired.
- Stir and mix oil, garlic, and leaves to coat.
- Once coated, cover the pot for 2-3 minutes.
- Check your spinach often. (I like mine with a little life left in it – see photo)
- Turn off the heat.
- Pick up spinach with tongs to drain excess juice.
- Plate it and add a tiny squeeze of lemon if desired. (Lemon can be good or make it seem bitter.)
Notes
IMPORTANT NOTES:
A pound of spinach shrinks down to roughly the size of a quarter when cooked, but of course, I’m just joking! The real point is that one pound is perfect for serving two people.
For sauteed spinach, I buy prewashed. Choosing your bunch of spinach, washing, and destemming, of course, is great. However, besides washing silverware, cleaning and destemming spinach is one of my least favorite kitchen tasks. If you’ve ever spent the tedious effort, and the dish turns out gritty, it’s been for nothing, and your entire meal is off balance.
Just a quick tip: be sure to drain the spinach before plating. That way, you won’t have extra juice running onto the plate, which could spoil your sauce or make everything soggy. It’s a simple step that makes a big difference.
Enjoy!
Nutrition
Calories: 40kcal
Tried this recipe?Let us know how it was!
Simple and Delicious Garlic Toast
This is a simple and delicious side dish that adds tons of flavor and a satisfying crunch to almost any meal.
Equipment
- 1 Toaster
- 1 Garlic press or knife
- 1 Small bowl
Ingredients
- 2 slices sourdough bread
- 2 tbsp butter (or vegan butter)
- 2 cloves fresh garlic
- 2 dashes paprika
- 2 tbsp grated parmesan
Instructions
- Mix butter (or vegan butter), garlic, and paprika in a small bowl.
- Toast the bread.
- Butter the toast with the mixture.
- Sprinkle the top with grated Parmesan if desired.
- Serve hot.
Notes
You can prepare this garlic toast in three different ways, depending on what you prefer.
-Garlic only – simply peel, slice, and rub on hot toast, just as they do in Italy.
-Garlic and butter (or vegan butter).
-Garlic, butter (or vegan butter), paprika, and Parmesan.
All three are delicious and add a satisfying crunch to the dish.
PURCHASE NOTE: My favorite vegan butter is Earth Balance. It’s so good, even kids can’t tell the difference.
Enjoy!
Nutrition
Calories: 150kcal
Tried this recipe?Let us know how it was!
