Balsamic Salmon and Spinach with Rice

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Preparation : 10 min Cooking : 30 min
460 calories/serving
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Ingredients

3 tbsp white wine 45 mL
3 tbsp balsamic vinegar 45 mL
2 tsp honey 14 g
240 g spinach 9 cups
1 pinch salt [optional] 0.2 g
300 g salmon fillet, cut into servings
2 tsp canola oil 10 mL
ground pepper to taste [optional]
1/2 cup basmati rice 100 g
2 tsp extra virgin olive oil 10 mL

Before you start

The salmon can be cooked using either an outdoor grill or in a thick-bottom pan on the stovetop.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Pour the white wine, balsamic vinegar, and honey into a small saucepan then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, about 20 min. Set aside.
  2. Cook the rice.
  3. Prepare the spinach. Wash and drain rapidly then transfer to a pot or saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 min until the leaves wilt and turn very deep green. Avoid overcooking otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside.
  4. Cut the salmon fillet into servings. Lightly grease each piece on both sides with canola oil. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter coloured, about 5 min. Turn and cook an additional 5 min. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. Alternatively, cook the fish on a hot grill.
  5. Transfer the spinach to the warmed serving plates, place the fish on top, then drizzle with the balsamic syrup and the extra virgin olive oil. Serve with the rice.

Observations

The balsamic reduction can be prepared a few days ahead and any unused quantity can be stored a few months in the refrigerator for future use.

This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (360 g)

Amount

% Daily Value

Calories

460

Fat

14 g

21 %

Saturated 2.2 g
+ Trans 0.1 g

11 %

Cholesterol

110 mg

Sodium

140 mg

6 %

Carbohydrate

46 g

15 %

Fibre

3 g

10 %

Sugars

10 g

Net Carbs

43 g

Protein

36 g

Vitamin A

172 %

Vitamin C

14 %

Calcium

14 %

Iron

31 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Copper, Pantothenic Acid, Vitamin B1, Zinc
Source of  :
Calcium, Fibre, Omega-3, Vitamin C
Low  :
Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 0
Meat and Alternatives 3 ½
Fats 1 ½
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
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