dish
Pan-Seared Salmon with Summer Succotash

4
Serves
256
Calories
16
Nutrients
17
Vitamins

Ingredients

2 tablespoons olive oil
2 cups summer squash ,sliced about 1/3" thick
2 cups zucchini , sliced about 1/3" thick
1 cup sliced mushrooms
1 clove garlic , minced
1 cup cherry tomatoes , halved
2 cups corn , cut from the cob (about 4 ears)
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh basil

Cooking Instructions

1. Preheat the oven to 350°F.

2. Season the salmon fillets on both sides with salt and pepper. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Sear the fillets on both sides until they are golden around the edges, about 3 minutes per side.

3. Transfer the seared fish to a baking sheet and continue cooking the fish in the oven until it is just cooked through, about 5 to 10 more minutes. (Thicker fillets will take a little longer.)

4. Meanwhile, heat the remaining tablespoon of olive oil in a medium-size skillet over high heat. Add the summer squash and zucchini and sauté for 1 minute. Add the mushrooms and cook for 4 more minutes. Add the garlic, tomatoes, and corn and cook for 1 to 2 minutes more. Add the dill and basil and remove from the heat.

5. Place a bed of vegetables on each plate. Place a piece of fish on top of the vegetables and drizzle each fillet with fresh lemon juice.

Serving Size: 1 fillet and about 1 1/2 cups succotash

Nutrition Information

Number of Servings: 4
Calories
256
Protein
25 g
Total Carbohydrate
23 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
4 g
Sugar
7 g
Total Fat
9 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
49 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
37 %
Percent Calories from Carbohydrate
33 %
Percent Calories from Fat
30 %
Vitamin A
869 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
5 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
4 mcg
Vitamin C
33 mg
Vitamin D
63 IU
Folate
83 mcg
Vitamin E
2 IU
Vitamin K
8 mcg
Pantothenic Acid
1 mg
Calcium
49 mg
Iron
2 mg
Phosphorus
369 mg
Potassium
1117 mg
Sodium
227 mg
Zinc
1 mg