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Seared Salmon with Braised Broccoli

Seared Salmon with Braised Broccoli

Ingredients:- 1¼ pounds wild Alaskan salmon fillet, skinned (see Tip) and cut into 4 portions 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided 1 teaspoon salt, divided 2 heads broccoli (1-1½ pounds), trimmed 1½ tablespoons extra-virgin olive oil, divided 1 small onion, diced 3 tablespoons raisins 2 tablespoons pine nuts ½ cup water Preparation:- Season salmon with half the rosemary and ½ teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining ½ teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes. Meanwhile, heat the remaining ½ tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon. Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org. Nutrition information:- Per serving: 311 calories; 14 g fat(2 g sat); 5 g fiber; 16 g carbohydrates; 32 g protein; 144 mcg folate; 66 mg cholesterol; 6 g sugars; 0 g added sugars; 1,976 IU vitamin A; 77 mg vitamin C; 111 mg calcium; 2 mg iron; 700 mg sodium; 961 mg potassium Nutrition Bonus: Vitamin C (128% daily value), Vitamin A (40% dv), Folate (36% dv) Carbohydrate Servings: 1 Exchanges: 1 vegetable, 4 lean meat


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