Tuscan Salmon Recipe: A Taste of Italy in Every Bite
Serves 4
Embark on a culinary journey to the heart of Italy, with our Tuscan Salmon recipe. A dish that encapsulates the vibrant and rustic flavours of Tuscany. This recipe transforms simple ingredients into a masterpiece of taste, bringing the essence of Italian cuisine right to your kitchen. Perfect for a cosy dinner, or a special occasion, this Tuscan Salmon is delicious and super healthy!
Ingredients:
- 450g salmon fillets
- 2 tablespoons olive oil
- 1/2 teaspoon dried chilli flakes
- 1 teaspoon paprika
- 1 teaspoon dried Italian herbs
- 1 tablespoon butter
- 5 garlic cloves, minced
- 1 brown or red onion, finely chopped
- 4 roma tomatoes, finely diced
- 1/2 cup white wine
- 1/4 cup fresh basil, chopped
- 120g fresh spinach
- Salt and pepper, to taste
Instructions:
- Start with the Salmon: Heat olive oil in a pan over medium heat. Gently place the salmon fillets skin side up in the pan, letting them cook undisturbed for about 4 minutes to achieve a crispy skin.
- Season: Carefully flip the salmon to the other side. Evenly sprinkle chilli flakes, paprika, and Italian herbs over the fillets. Continue cooking until the salmon is half cooked through, flipping once more to sear the spices onto the skin, then remove from the pan and set aside.
- Sauté: In the same pan, add butter. Once melted, incorporate minced garlic and chopped onions, cooking until softened and aromatic, about 5 minutes.
- Simmer: To the pan, add the diced tomatoes and white wine. Season with salt and pepper, about 1/4 teaspoon of each, to start. Allow the mixture to simmer for around 5 minutes, or until the tomatoes soften and meld into a sauce, stirring occasionally.
- Herbs and Spinach: Stir in the chopped basil and fresh spinach, letting the spinach wilt and blend into the sauce. Taste and adjust seasonings, adding more salt and pepper if needed.
- Combine: Return the salmon fillets to the pan, nestling them into the sauce to reheat and soak up some of the flavours, about a minute.
- Serve: Your Tuscan Salmon is now ready to impress! It should be still slightly pink inside.
Side Dishes to Consider
To complement the rich flavours of the Tuscan Salmon, consider serving it with sides that balance the meal without overshadowing the main dish. Here are some suggestions that would pair beautifully with the Tuscan Salmon:
1. Grilled Asparagus
Grilled asparagus dressed with a little olive oil, lemon zest, and a sprinkle of salt can add a fresh, slightly charred flavor to your meal, offering a delightful contrast to the salmon.
2. Quinoa Salad
A light quinoa salad with lemon vinaigrette, cherry tomatoes, cucumbers, and feta cheese offers a refreshing and nutritious side that complements the richness of the salmon.
3. Couscous with Roasted Vegetables
Couscous is quick to prepare and versatile. Mixing it with roasted vegetables like courgette, bell peppers, and red onions, seasoned with herbs, can add colour and variety to your plate.
4. Roasted Garlic Mashed Potatoes
Mashed potatoes with roasted garlic and a touch of olive oil or butter can offer a creamy and savoury side that harmonises with the salmon’s flavours without being too heavy.
5. A Simple Green Salad
A green salad with mixed leaves, such as arugula, spinach, or romaine, tossed with a balsamic vinaigrette, can add a crisp and refreshing element to the dinner, balancing the richness of the main dish.
6. Green Beans
Steamed green beans tossed with a bit of garlic and almond slices provide a crunchy, healthy side that complements the main dish with its simplicity and freshness.
Beverage Pairing:
For drinks, a crisp white wine such as Pinot Grigio or Sauvignon Blanc would complement the dish’s flavours without overwhelming them. Alternatively, for a non-alcoholic option, sparkling water with a squeeze of lemon or a dash of elderflower cordial can be refreshing and palate-cleansing.
Nutritional Information per Serving of Tuscan Salmon:
- Calories: Approximate calculations will be made considering the main components like the salmon, olive oil, butter, vegetables, and white wine.
- Protein: The salmon is the primary source of protein in this dish.
- Fat: Most of the fat comes from the salmon, olive oil, and butter.
- Carbohydrates: Primarily derived from vegetables and a small amount from the wine.
- Fibre: Mainly from the vegetables — tomatoes, spinach, and onions.
- Sugar: A minimal amount, naturally occurring in the vegetables and wine.
- Cholesterol: Predominantly from the salmon and butter.
- Sodium: Will be estimated considering the added salt and naturally occurring sodium in other ingredients.
Here’s the estimated nutritional information per serving for the Tuscan Salmon recipe:
- Calories: 331.5 kcal
- Protein: 22.5 g
- Fat: 24.625 g
- Carbohydrates: 1.25 g
- Fibre: 0.5 g
- Sugar: 0.5 g
These values provide a general guide to the nutritional content of the dish, emphasising its rich protein content and healthy fats from salmon, and olive oil. The carbohydrates are minimal, mostly coming from the vegetables, making this dish a great option for those following a lower-carb diet. The fibre and sugar content also reflect the healthy, natural ingredients used in this recipe.