Orange Mint Baked Salmon with Spinach Recipe
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Baked salmon (What wine goes well with salmon?) is a popular dish that features the rich, flavorful taste of a salmon fillet cooked to perfection. With a myriad of variations, it's a versatile and healthy option for a satisfying meal. One such delicious and nutritious twist on the classic dish is the Orange Mint Baked Salmon with Spinach (What wine goes well with spinach?) Recipe.
This delectable meal introduces a refreshing citrus and mint flavor to the savory salmon and serves it atop a bed of nutrient-packed spinach. The simple salmon recipe is perfect for those seeking a delightful yet easy-to-prepare salmon dinner. Combining the use of a few key ingredients and straightforward cooking techniques, this dish is sure to become a favorite in any household.
The Orange Mint Baked Salmon with Spinach Recipe promises a scrumptious and wholesome experience by incorporating high-quality fresh salmon fillets, zesty oranges, and fresh mint leaves, which elevate the dish to a gastronomic masterpiece. For anyone in search of new baked salmon recipes, this unique combination is certainly worth exploring.
Understanding the Ingredients
Important Nutrients and Their Benefits
The Orange Mint Baked Salmon with Spinach Recipe is packed with various nutritious ingredients.
Salmon fillet: Rich in protein, omega-3 fatty acids, and unsaturated fats, wild salmon is an excellent choice for maintaining a healthy heart, brain function, and reducing inflammation.
Extra virgin olive oil: A heart-healthy oil rich in antioxidants and monounsaturated fats, it helps lower bad cholesterol levels and reduce inflammation.
Spinach: A leafy green vegetable that is high in calcium, magnesium, iron, potassium, and vitamins A, B (folate), C, and K. Spinach is known for supporting brain health, managing blood pressure, and protecting the eyes.
Garlic and rosemary: Both contain antiviral, anti-inflammatory, and antibacterial properties that can boost the immune system.
Mint: Provides a refreshing flavor and aids in digestion.
Lemon: High in vitamin C, lemon juices helps in the absorption of iron from spinach and adds a tangy flavor to the dish.
Orange zest: Adds a zesty flavor and is rich in vitamin C and antioxidants.
Selection and Storage
When choosing ingredients for your Orange Mint Baked Salmon with Spinach Recipe, follow these guidelines to ensure freshness and the best taste:
Salmon fillet: Look for firm, moist, and brightly-colored fillets without any strong odor. Store it in the coldest part of the refrigerator and use it within 1-2 days.
Ingredient List:
Extra Virgin Olive Oil
Selection Tips: Choose cold-pressed, unfiltered olive oil
Storage Tips: Store in a cool, dark place
Spinach
Selection Tips: Fresh, bright green leaves
Storage Tips: Store in a plastic bag in the fridge
Garlic
Selection Tips: Firm, plump cloves (how long do cloves last?)
Storage Tips: Store in a cool, dry place
Mint
Selection Tips: Bright green, fresh leaves
Storage Tips: Store in a glass of water in the fridge
Lemon
Selection Tips: Firm, heavy for its size, bright yellow skin
Storage Tips: Store in a plastic bag in the fridge
Orange
Selection Tips: Firm, heavy for its size, bright orange skin
Storage Tips: Store at room temperature, away from sunlight
Remember to season with salt and pepper according to your personal taste. Consider making a dill (how long does dill last?) sauce to complement the salmon and spinach recipe. Don't hesitate to experiment with other herbs to enhance the flavors.
If you can’t find these ingredients in your local markets, you can order extra virgin olive oil, salt, and pepper online!
Steps for Preparing the Dish
Preparation Before Cooking
Before starting the cooking process, it's essential to gather and prepare all the required ingredients. Ensure that the fresh skinless salmon fillets, preferably wild-caught, are of high quality. To keep the fish moist during cooking, begin by seasoning the salmon with kosher salt, (how long does kosher salt last?) black pepper, and lemon zest (how long does lemon zest last?) to impart a rich, tangy flavor.
In a medium bowl, combine some orange juice, olive oil, and freshly chopped mint leaves. You may also use virgin olive oil for a richer taste, enhancing the Mediterranean flavor of the dish. Incorporate navel orange slices to add a natural sweetness and depth to the sheet pan dinner. For an extra kick, consider adding a pinch of red pepper flakes (how long do red pepper flakes last?) to the spice mixture, but this is optional.
Once the marinade is ready, let the salmon fillets rest in it for a few minutes to absorb the flavors. In the meantime, preheat the oven to the required temperature.
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Baking Process
After the salmon fillets have marinated, it's time to move on to the baking process. Place the marinated salmon fillets on a sheet pan or a baking dish, ensuring that there is enough space between them to cook evenly. Drizzle the salmon with a small amount of olive oil and top with the marinated orange slices for a complete meal with a burst of citrusy goodness.
Bake the salmon in a preheated oven for approximately 20-24 minutes, or until it reaches the desired level of doneness. The salmon should appear light pink in color when fully cooked, and the sheet pan dinner will be infused with rich flavors.
While the salmon is baking, prepare the spinach. Using a sharp knife, slice fresh baby spinach and in a pan over medium heat, heat a teaspoon of olive oil. Cook the spinach until it is slightly wilted, and season with 1 teaspoon salt and black pepper to taste.
Once the salmon is cooked through, remove it from the oven. Serve the skinless salmon atop a bed of sautéed spinach, garnishing with lemon slices and fresh mint leaves for an elegant, delicious, and quick lunch that combines Mediterranean flavors with the convenience of a sheet pan dinner.
If you're looking for a sheet pan or a baking dish, and a sharp knife, buying it online is your best bet!
Serving Suggestions and Storing Tips
Pairing Options
A great way to enhance the flavor of Orange Mint Baked Salmon with Spinach is by pairing it with complementary side dishes. Some popular choices include:
Quinoa or brown rice: A simple, healthy, and filling grain that complements the dish without overpowering flavors.
Roasted vegetables: (What wine goes well with roasted vegetables?) A mix of seasonal vegetables such as carrots, zucchini, bell peppers, or sweet potatoes creates a colorful and nutritious combination.
Crusty bread or rolls: A good quality bread can be used for sopping up the delicious butter sauce from the dish.
Storing Process
To properly store leftover Orange Mint Baked Salmon with Spinach, follow these tips:
Allow the salmon to cool to room temperature.
Once cooled, place the salmon and any remaining butter sauce in a shallow airtight container.
Store the container in the refrigerator for up to 3 days.
When you are ready to enjoy your leftover salmon, you can reheat it gently in a covered pan over low heat, adding a splash of water or extra butter sauce if necessary. Enjoy your Orange Mint Baked Salmon with Spinach and savor the delightful combination of flavors.
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Nutritional Information and Health Benefits
Detailed Nutritional Breakdown
Orange Mint Baked Salmon with Spinach is a delicious and nutritious dish that brings together two nutrient-rich ingredients, salmon and spinach. Here is a general breakdown of the dish's nutritional content:
Calories: A typical serving of Orange Mint Baked Salmon with Spinach contains approximately 400-500 calories.
Protein: This dish is high in protein, with salmon being an excellent source. A serving can provide around 30-40 grams of protein.
Healthy Fats: Salmon is known for being rich in heart-healthy omega-3 fatty acids, contributing to the total fat content of the dish, which can range from 20-30 grams.
Saturated Fat: The saturated fat content in this dish is low, around 3-5 grams per serving.
Carbohydrates: The total carbohydrate content is relatively low, ranging between 10-15 grams per serving.
Dietary Fiber: Given the presence of spinach in the dish, it offers a good source of dietary fiber which can range between 2-4 grams per serving.
Sodium: The sodium content in this dish can vary depending on the ingredients and seasoning used but generally ranges between 300-400 mg per serving.
Cholesterol: The cholesterol content in the dish is primarily from the salmon, which contains around 50-80 mg per serving.
Health Advantages
There are several health advantages to including Orange Mint Baked Salmon with Spinach in your diet:
Heart Health: The combination of omega-3 fatty acids from the salmon and the antioxidants from the spinach contribute to better heart health by lowering inflammation and reducing the risk of heart disease.
Brain Health: Omega-3 fatty acids have also been linked to improved brain health and cognitive function.
Eye Health: Spinach is high in antioxidants, such as vitamins A, C, and E, and minerals like zinc and selenium, which help protect the eyes from age-related macular degeneration and cataracts.
Immunity Boost: The vitamins, minerals, and antioxidants in this dish support the immune system and help keep the body strong and healthy.
Bone Health: Spinach is an excellent source of vitamin K, which plays an essential role in maintaining strong, healthy bones.
In conclusion, the Orange Mint Baked Salmon with Spinach recipe is not only delicious but also packed with essential nutrients that contribute to overall health and wellness.
