Seared Salmon With Ratatouille*

Ingredients

  • 1 tablespoon olive oil
  • 1 medium eggplant, diced
  • 1 red onion, diced
  • 1 red bell pepper, diced
  • 1 medium zucchini, diced
  • 3 cloves garlic, finely chopped
  • 2 tablespoons tomato paste
  • 1-15 ounce can low sodium diced tomatoes
  • 1/4 cup water
  • 16 ounces salmon fillet, skinned, portioned into (4) 4-oz servings
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon capers, drained and rinsed, roughly chopped (optional)
  • dash hot pepper flakes, as desired
  • 1/2 cup fresh basil leaves, chopped
  • 1/2 cup Italian flat leaf parsley, chopped
  • a pinch of salt (optional) plus ground black pepper and paprika, as desired
  • *Meets Cardiac Rehab guidelines.

Preparation

  1. In a large nonstick skillet warm the olive oil over medium/high heat. Add eggplant and saute until golden and tender, about 10 minutes. Add onion and cook an additional 8-10 minutes or until soft. Stir in bell peppers and zucchini cook 10 minutes more. Measure in garlic and tomato paste, stir 2 minutes to blend the flavors. Add diced tomatoes, rinsing out the can with 1/4 cup water to capture all the juices. Stir and allow to simmer an additional 10 - 15 minutes.
  2. Stir the balsamic vinegar, the capers and hot pepper flakes. Allow to simmer an additional 1-2 minutes to allow flavors to develop.
  3. Remove from heat and add the fresh basil and parsley. Taste and adjust seasonings as desired. Set aside while you cook the salmon or refrigerate until ready to eat.
  4. To cook the salmon: Preheat broiler to 450 degrees F. Place salmon fillets skinned side down in a single layer in an oven-safe dish or small sheet pan, coated with a light layer or spray of olive oil. Season as desired with a pinch of salt, pepper and paprika. Drizzle a few drops of olive oil over the top of the fillets. Place under the broiler for an 6-8 minutes or until salmon is cooked through.
  5. Transfer to serving plates, serve with ratatouille and enjoy!
  6. Notes: Allowing longer cooking times when sauteeing vegetables intensifies flavors and is particularly beneficial to maximize flavors when reducing sodium. Leftovers freeze well.
  7. Serving Ideas: Ratatouille is delicious served along rice, quinoa or pasta for a nice vegetarian dish!

Categories

  • Dinner
  • Fish/Seafood
  • Vegetable
  • Dairy Free
  • Gluten Free
  • Quick and Easy
  • Cardiac Rehab
  • MHealthy

Nutrition Information

Serving Size
4 ounces
Serves
4
Calories
319.00
Total Fat (g)
12.50
Saturated Fat (g)
2.00
Sodium (mg)
107.00
Total Carbohydrates (g)
24.80
Dietary Fiber (g)
7.90
Protein (g)
29.50