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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!

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!
Course Main, Main Course, Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 8 minutes
Total Time 28 minutes
Servings 4 Servings
Calories 443 kcal
Author Chris Scheuer

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
US Customary - Metric

Instructions

  1. For the relish, combine all ingredients except the lemon juice and olive oil in a medium size bowl. Set aside.
  2. 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.
  3. 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
  4. To serve, divide rice between 4 dinner plates or large shallow bowls. Add salmon.
  5. 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.
Nutrition Facts
Pan Roasted Salmon with Parsley Pineapple Relish
Amount Per Serving
Calories 443 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g13%
Cholesterol 62mg21%
Sodium 645mg28%
Potassium 744mg21%
Carbohydrates 45g15%
Fiber 2g8%
Sugar 8g9%
Protein 26g52%
Vitamin A 1940IU39%
Vitamin C 41.5mg50%
Calcium 59mg6%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.