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Yields:
4 servings
Meal Type:
Main Dishes
Rating:
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Salmon with Spinach and Lemon Mash

Looks fantastic and tastes delicious.

Ingredients

Directions

  1. Cook the potatoes in boiling water for 15-20 minutes until tender.
  2. Meanwhile, make the topping. Melt 1oz of the spread in a saucepan, add the flour and cook, stirring, for 1 minute. Remove from the heat and gradually stir in 7 fl oz of the milk.
  3. Bring to the boil, stirring, until thickened and smooth. Add 1 tbsp of the lemon rind, herbs, seasoning, peppers and egg. Stir well.
  4. Heat a non-stick frying pan or griddle and cook the salmon for 3-5 minutes on each side until golden brown. Transfer to a flameproof dish.
  5. Spoon the sauce over the fish, put under a hot grill until the topping is set and the salmon is just cooked through.
  6. Lightly cook the spinach according to packet directions.
  7. Drain and mash the potatoes, then stir in the remaining spread, milk and lemon rind. Serve with the fish and spinach.
26 members have added this recipe to their cookbook.
 

Average Member Rating

for LA Weight Loss :

Average FatSecret member ranking


       

Can I Have These Foods

on LA Weight Loss :
Food Group Avg Member Opinion 
Finfish and Shellfish Products
Moderation*
Vegetables and Vegetable Products
OK*
Margarine and Spreads
Moderation*
Grains, Pasta and Rice
Moderation*
Milk
Moderation*
Eggs and Egg Substitutes
OK*
Spices and Herbs
OK*
Fresh Fruit
OK*
food groups ordered by calorie contribution to recipe.

Reviews 
Tastes fab and you can make it look proper haute cuisine posh if you stack it up neatly!
25 Jan 08 by member: Lucybell33
Filter comments for:  all diets  |  LA Weight Loss

     
 

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Nutrition summary:

There are 496 calories in 1 serving of Salmon with Spinach and Lemon Mash.
Calorie break-down: 45% fat, 26% carbs, 29% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 223
Calories 497
 
% Daily Values*
Total Fat 24.75g 38%
  Saturated Fat 6.144g 31%
  Polyunsaturated Fat 7.537g  
  Monounsaturated Fat 9.002g  
Cholesterol 139mg 46%
Sodium 314mg 13%
Potassium 1588mg  
Total Carbohydrate 31.65g 11%
  Dietary Fiber 5.4g 22%
  Sugars 6.02g  
Protein 36.77g  
 
Vitamin A 166% Vitamin C 195%
Calcium 25% Iron 22%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
25%
of RDI*
(497 calories)
25% of RDI
Calorie Breakdown:
 
Carbohydrate (26%)
 
Fat (45%)
 
Protein (29%)
Carbohydrates, 31.65g (26%) Fat, 24.75g (45%) Protein, 36.77g (29%)
* Based on a RDI of 2000 calories


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2 other members have added this recipe to their cookbook for LA Weight Loss.