5.0 from 12 votes
Pan Roasted Salmon with Parsley Pineapple Relish
Pan Roasted Salmon with Parsley Pineapple Relish - a healthy delicious dinner that comes together in less than 30 minutes! The relish takes simple salmon to dinner party status!
Prep Time
20 mins
Cook Time
20 mins
Total Time
28 mins
Servings: 4 Servings
Calories: 443 kcal
Course:
Main Course
Cuisine:
American
Ingredients
For the relish:
- 1 ½ cups fairly finely chopped curly leaf parsley
- ½ cup diced fresh pineapple
- 1 medium clove garlic
- ¼ cup roughly chopped dried cranberries
- finely chopped lemon zest from 1 medium size lemon
- 1 tablespoon lemon juice
- 2 tablespoons extra virgin olive oil
For the salmon:
- 1 teaspoon sugar
- 1 teaspoon salt
- 1 teaspoon freshly ground black pepper
- 4 skinless salmon fillets about 4 ounces each
- 2 teaspoons extra virgin olive oil
- 3 cups cooked jasmine rice
Instructions
- For the relish, combine all ingredients except the lemon juice and olive oil in a medium size bowl. Set aside.
- For the salmon, combine the sugar salt and pepper in a small bowl. Sprinkle the salmon evenly on both sides with the sugar/salt mixture.
- Heat the 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Place the salmon in the pan. Cook until golden brown on one side, about 3-4 minutes. Turn to opposite side and cook until salmon feels firm to the touch, about 3-4 minutes more, depending on thickness of fillets
- To serve, divide rice between 4 dinner plates or large shallow bowls. Add salmon.
- Add lemon juice and olive oil to the prepared relish. Stir well to combine. Spoon relish over salmon and rice. Drizzle with a little more good quality olive oil, if desired. Serve with lemon wedges.
Cup of Yum
Nutrition Information
Calories
443kcal
(22%)
Carbohydrates
45g
(15%)
Protein
26g
(52%)
Fat
16g
(25%)
Saturated Fat
2g
(10%)
Cholesterol
62mg
(21%)
Sodium
645mg
(27%)
Potassium
744mg
(21%)
Fiber
2g
(8%)
Sugar
8g
(16%)
Vitamin A
1940IU
(39%)
Vitamin C
41.5mg
(46%)
Calcium
59mg
(6%)
Iron
2.6mg
(14%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 443
% Daily Value*
| Calories | 443kcal | 22% |
| Carbohydrates | 45g | 15% |
| Protein | 26g | 52% |
| Fat | 16g | 25% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 62mg | 21% |
| Sodium | 645mg | 27% |
| Potassium | 744mg | 16% |
| Fiber | 2g | 8% |
| Sugar | 8g | 16% |
| Vitamin A | 1940IU | 39% |
| Vitamin C | 41.5mg | 46% |
| Calcium | 59mg | 6% |
| Iron | 2.6mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.