Pan Seared Rosemary Salmon Skewers
Health Benefits: Rosemary is excellent source of antioxidants. The majority of the fat in this recipe comes from heart healthy Omega 3 fats.
Recipe prepared by Chef Gerard Valino. Nutrition Facts by Dr. Jonathan Waitman, Rachel Neifeld, RD, and Curtis Felton, Culinary Nutrition Fellow.
Recipe Yield: 4 servings (2 skewers per serving)
Ingredients
- 2 teaspoons rosemary, finely chopped
- 2 teaspoons extra virgin olive oil
- 2 cloves garlic, minced
- 1 teaspoon lemon zest, fresh
- 1 teaspoon lemon juice
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 pound salmon filet, boneless and skinless
- 1 pint cherrry tomatoes
Directions
- Preheat a nonstick or saute pan to medium high.
- Cut salmon into 1 inch x 1 inch squares.
- Combine rosemary, 1 teaspoon of oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl.
- Add salmon and toss to coat. Thread salmon and tomatoes alternately onto 8 soaked 10-inch or 12-inch wooden skewers.
- Oil pan with remaining oil. Sear the skewers for 2-3 minutes on one side then turn heat to medium, carefully turn skewers to cook salmon, approximately 4-6 minutes.
Nutrition Facts
| Amount Per Serving |
| Calories 184 |
| Total Fat 7.5g (37% of calories) |
| Saturated Fat 1.3g (6.3% of calories) |
| Cholesterol 53 mg |
| Sodium 331 mg |
| Total Carbs 3.7 g |
| Dietary Fiber 1 g |
| Protein 24 g |
Health Library
Recipes
- Dill Garlic Salmon (NEW!)
- Pan Seared Striped Bass With Asian Dill Slaw
- Rosemary and Lemon Pan Seared Chicken Breast
- Pan Seared Rosemary Salmon Skewers
- Portobello and Spinach Bolognese
- Thyme and Wild Mushroom Risotto
- Potato Gnocchi with Zucchini and Thyme Sauce
- Herbed Goat Cheese and Roasted Vegetable Sandwich with Herbed Tomato Couscous
- Pumpkin and Thyme Gnocchi
- Thyme and Lemon Seared Salmon
- Summer Chicken Stir Fry With Brown Rice
- Mediterranean Chicken Salad Pita
- Vegetable Pad Thai
- Caribbean Chicken Soup
- Sofrito
- Aztec Cilantro Couscous
- Gazpacho Soup
- Chicken Quesadilla with Pico de Gallo
- Sweet Potato Fries
- Turkey Burger
- Asian-Flavored Coleslaw with Rice Vinegar and Ginger
- Tofu Breakfast Burritos
- Heart Healthy and Planet Friendly Black Bean Burrito
- Sweet Potato Portobello Mushroom Wrap with Savory Yogurt Dressing
- Heart Healthy Turkey Cranberry Sandwich
- Lentil and Spinach Wrap
- Butternut Squash Bisque
- Heart-Healthy Avocado Pita Pocket
- Lemon-Herb Grilled Chicken
- Fruity Chicken Salad Wrap with Acorn Squash Salad
- Spinach Salad
- Pesto, Tomato and Feta Cheese Pizza
- Chunky Roasted Vegetable Chili
- Mexican Bean Salad
- Flank Steak, Spinach & Goat Cheese Wrap
- Portobello Wrap
- Spinach, Zucchini and Walnut Pasta
- Heart Healthy Breakfast Sandwich