Vicki Doe Fitness

Pan-seared Cilantro Salmon

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Pan-seared Cilantro Salmon
Author: 
Recipe type: Dinner
Cuisine: Mediterranean diet
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Try this healthy heart cuisine, with tasty colorful veggies
Ingredients
  • 4, 4-6oz. salmon fillets (room temperature)
  • 2 cups sliced yellow bell pepper
  • 2 cups sliced red bell pepper
  • 2 cups sliced green bell pepper
  • ¼ cup of fresh chopped cilantro
  • 1 red onion chopped
  • 1-2 tbsp olive oil + 1-2 tbsp olive oil
  • 1 tbsp Mrs. DASH - garlic and herb and/or extra spicy blend
  • ½ tsp ground cumin
  • ½ tsp Mrs. DASH lemon pepper
  • ½ tsp salt-free berbere
  • ½ tsp cilantro (dried seasoning)
  • Season to taste with Mrs. DASH original table blend, garlic herb blend or extra spicy
  • Season to taste with berbere (optional)
  • Garnish- 3 slices of lemon or lime and sprinkle of sliced green onions
Instructions
  1. Combine Mrs.DASH garlic herb, extra spicy blend, lemon pepper, cumin, dried cilantro, and berbere
  2. Lightly coat both sides of salmon with olive oil
  3. Coat salmon all over with spice blend on both sides
  4. Preheat a large non-stick skillet or grill pan over medium-low heat for about 2 mins., then add 1-2 tbsp of olive oil or enough to coat the pan
  5. Raise the heat to medium-high; add salmon skin side up in the pan
  6. Cook until golden brown on one side, about 4 minutes.
  7. Turn fish over with a spatula, and cook until it feels firm to the touch about 4 minutes more or until the desired degree of doneness is reached- (you may have to turn the heat down to medium-low if you cook longer)
  8. Remove and set aside
  9. In another medium to large skillet; saute sliced peppers, fresh cilantro, and red onions in lightly oiled- about 1 tsp of olive oil in skillet over medium heat until tender but still crisp about 4-6 minutes.
  10. Season to taste with Mrs. DASH original blend and/or extra spicy.
  11. Add a bit of water if needed to prevent peppers from burning
  12. Set crisped vegetables aside.
  13. To serve. Place salmon on top of the sauteed pepper slices.
  14. Garnish with slices of lemon or lime and sprinkle a few of the sliced green onions on top.
Notes
Nutrition Info. is based on the amount per serving

**Can Bake Salmon in an oven set at 400 degrees for at 15 to 20 mins. until firm.
Nutrition Information
Serving size: 6 oz. fillet Calories: 468 Unsaturated fat: 32 g Protein: 38 g

 

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