One-Pan Meal in Less than 30 Minutes

One-Pan Meal in Less than 30 Minutes

Oct 21, 2016

Who doesn't like to get dinner on the table fast?   Let's face it though it doesn't always happen depending on what you are preparing that night and what everyone's schedules are like. 

Here is a recipe that is a one-pan dish that starts on the stove and finishes in the oven! 

Fresh salmon is one of my favorite types of seafood to make because it is loaded with omega-3 fatty acids, which promote heart health, are good for your brain, vision, joints, and immune system. 

Your family will thank you for making such a delicious and healthy dish! 

Blueberry Salmon with Asparagus

asparagus.jpg

 Minutes to Prepare: 10        Minutes to Cook: 15         Number of Servings: 4

Ingredients

  • 1 pound medium sized asparagus, 1” of ends trimmed off
  • 8 oz low sodium chicken broth
  • 4, 6-ounce skinless salmon fillets
  • 1/4 cup blueberry jam
  • 1 tablespoon olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon cayenne pepper (or less if you don’t like things too spicy)
  • 1 teaspoon cumin
  • ¼ cup fresh blueberries
  • Black pepper, to taste
  • 1/4 teaspoon salt (optional)

Directions

  1. Preheat the oven broiler.
  2. Place broth in a large skillet (oven-safe skillet) and bring it to a simmer over medium heat.  Then add the asparagus to the skillet. 
  3. Place the salmon fillets on top of the asparagus and sprinkle with black pepper and salt (if using) and cover the skillet.  Simmer for 8-10 minutes.
  4. In a small bowl, mix together the blueberry jam, olive oil, red wine vinegar, cayenne pepper, cumin, and blueberries.  Whisk or stir until all ingredients have mixed well.
  5. Turn off the heat and spoon the blueberry mixture over the top of the salmon in the skillet.
  6. Place skillet in the oven under the broiler for about 2 minutes or more until the blueberry mixture begins to bubble and look like a glaze over the salmon.

Tip:

  • Serve with a side of garlic parmesan couscous or roasted red potatoes

Nutrition Facts (per serving):

Calories:   356     Protein: 36gm    Total Carbohydrates: 19gm    Fiber: 2gm   

Total Fat: 14.5gm    Cholesterol: 94mg    Sodium: 196mg

Melanie Kluzek, Registered Dietitian for County Market



Category: Recipes

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