Name: Marry Me Salmon
Prep time: 15 s
Cook time: 20 min
Total time: 15 min
Yield: 4
Cuisine: Cholesterol,Diabetes,Low in sodium,Sports nutrition,Weight loss
Ingredients: Whole grains; Vegetables; Fish and seafood; 4 salmon fillets (about 135 g each) 5 ml (1 tsp) paprika Pepper and salt; to taste Olive oil cooking spray 1 French shallot (or 1 small red onion); finely chopped 1 garlic clove (5 ml / 1 tsp); minced 2 coloured bell peppers; diced 1 medium zucchini; cut into half-moons (or 375 ml frozen vegetables) 45 ml (3 tbsp) tomato paste 125 ml (½ cup) sun-dried tomatoes; drained and slicedà 5 ml (1 tsp) dried oregano 2.5 ml (½ tsp) paprika 125 ml (½ cup) 2% milk 60 ml (¼ cup) water 45 ml (3 tbsp) light cream cheese 45 ml (3 tbsp) grated Parmesan 500 ml (2 cups) fresh spinach; packed 60 ml (¼ cup) fresh basil; chopped Side: 500 ml (2 cups) cooked quinoa (or a whole grain of your choice)

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Saumon Marry me ÉquipeNutrition Salmon TeamNutrition

Inspired by a famous culinary trend, this recipe revisited by a nutritionist puts salmon in the spotlight in a creamy and savoury sauce, while incorporating a generous serving of vegetables for a complete, colourful, and balanced meal. It’s the perfect dish for stress-free entertaining or for elevating your weeknight dinners with a touch of elegance. Served with a quinoa side, it becomes an even more nourishing and satisfying meal.

This recipe is extremely versatile. You can replace the salmon with white fish (cod, haddock), chicken breasts, or even cubes of firm tofu for a vegetarian version.

Preparation 15 min

Cooking 20 min

Servings 4

Nutrition Facts (per serving)

Calories 500

Fat 25

Carbohydrates 33

Fibre 6

Protein 38

Sodium 420

Ingredients

4 salmon fillets (about 135 g each)
5 ml (1 tsp) paprika
Pepper and salt, to taste
Olive oil cooking spray
1 French shallot (or 1 small red onion), finely chopped
1 garlic clove (5 ml / 1 tsp), minced
2 coloured bell peppers, diced
1 medium zucchini, cut into half-moons (or 375 ml frozen vegetables)
45 ml (3 tbsp) tomato paste
125 ml (½ cup) sun-dried tomatoes, drained and slicedà
5 ml (1 tsp) dried oregano
2.5 ml (½ tsp) paprika
125 ml (½ cup) 2% milk
60 ml (¼ cup) water
45 ml (3 tbsp) light cream cheese
45 ml (3 tbsp) grated Parmesan
500 ml (2 cups) fresh spinach, packed
60 ml (¼ cup) fresh basil, chopped

Side:

500 ml (2 cups) cooked quinoa (or a whole grain of your choice)

Preparation

Season the salmon with salt, pepper, and paprika. In a large skillet over medium-high heat, spray a little oil and brown the salmon for about 3 to 4 minutes per side. Remove and set aside.
In the same skillet, sauté the shallot, garlic, bell peppers, and zucchini for about 5 minutes.
Add the tomato paste, sun-dried tomatoes, oregano, and paprika. Cook for 2 minutes. Add the milk, water, cream cheese, and Parmesan. Stir until the sauce is smooth.
Add the spinach and let wilt for about 1 to 2 minutes.
Return the salmon to the skillet to warm it through and coat it with sauce. Garnish with fresh basil.
Serve on a bed of cooked quinoa, or another grain of your choice.