• Diet Plan To Lose Weight | Pan Fried Salmon and Spinach with Recipes Cream Sauce | PatrickGan9.Com

    Posted on June 11, 2013 by in Healthy Recipes

    Diet Plan To Lose Weight - salmon and spinach with cream sauce

    Nutrition per serving:

    322 kcalories (halved if shared for 2 persons), protein 32g, carbohydrate 3g, fat 20 g, saturated fat 6g, fibre 3g, sugar 3g, salt 0.77 g

    Easy 5 minutes preparation.

    Easy 10 minutes cooking and good to go!

    Can serve 2 persons. Meaning halving the calories intake! How good is that? =)

    Diet Plan To Lose Weight to solve your How to Lose Weight Woes – Pan Fried Salmon and Spinach with Recipes Cream Sauce – PatrickGan9Com

    Ingredients ~

    • 1 teaspoon of vegetable oil
    • 2 salmon fillets / skinless to go
    • 250 gram of a bag of spinach
    • optional  – 1 teaspoon capers drained off the salt.
    • 2 tablespoon reduced fat crème fraîche or  1 tbsp of fresh crème fraîche
    • juice 1/2 lemon to squeeze up to one lemon and for making wedges
    • 2 tbsp flat leafy parsley, chopped

    Method of preparation and cooking ~

    1. Heat the oil in a pan, season (salt and pepper) the salmon on both sides, then fry for 3 and 1/2 mins each side until golden and the flesh flakes easily. Leave to rest on a plate while you cook the spinach.
    2. Tip the leaves into the hot pan, then cover and leave to wilt for 1 min, stirring once or twice. The leaves must not wilt too long or else the nutrition use of the spinach is gone. Spoon the spinach onto plates, then top with the salmon. Gently heat the crème fraîche in the pan with a squeeze of the lemon juice (or 2 squeezes as I like it sour), the capers and parsley, then season to taste. Be careful not to let it boil. Spoon the sauce over the fish, then serve with lemon wedges for more sourness to taste and garnishing.

    How to lose weight healthily and at the same time to achieve a more environmentally friendly and often leaner fish, choose salmon farmed in open sea conditions or caught from the wild.

    A quick sauce to use for fish recipes~

    Folding lemon juice, capers and chopped parsley through crème fraîche makes a quick sauce for salmon, trout and white fish.

    Here’s a comparison of the various creams available. => Alternatives to cream types.

    Health Benefits of Salmon Nutrition to give you that extra “OHM!” in Your Diet Plan To Lose Weight!”

    Salmon is a fish that satisfy people who don’t like to eat fish. It is a fish for how to lose weight dieters! It is able to be cooked in various ways like grilling, as it doesn’t dry up fast. Wild salmon is the best as it does not contain chemicals like mercury and has a high nutrient profile. The most sought after being omega-3 fatty acids.

    Salmon is ~

    • high in protein, and have good fats.
    • full of vitamin D,B12, niacin, selenium and B6 and magnesium and calcium.
    • Omega-3 fats which reduce inflammation in our bodies. It also prevent blood clots which cause strokes. Omega-3 fats also have the possibility of slowing Alzheimer’s disease and aging. Human beings with enough levels of Omega-3’s have less depression and suicide issues and aggressive behaviors.

    Health Benefits of Spinach Nutrition to give you that extra “OHM!” in Your Diet Plan To Lose Weight!”

    • Spinach has many phytonutrients that have health promotional properties.
    • It is very low in calories and fats. It contains good quantity of dietary fiber which makes spinach as one of the finest vegetable resources in controlling  cholestrol and weight reduction regime and programs.
    • Fresh spinach contains good enough iron; 100g to 25% worth of daily iron intake. Iron is a trace element required for the body to aid red blood cells and acts as a factor in cellular metabolism.
    • The fresh leaves give anti-oxidant vitamins in vitamin A and vitamin C and antioxidants like lutein, zea-xanthin and beta-carotene. All these compounds help against free radicals and thereby heal our human bodies from the inevitable aging processes and elderly diseases. Vitamin A is essential for a good eyesight. It also helps the body protect from lung and oral cavity diseases.
    • Zea-xanthin, an important dietary carotenoid, absorbed into our eyes organs and hence helping with age related diseases in the elderly. Hence spinach is candy for eye health!
    • Spinach leaves are rich in vitamin K. Vitamin K plays an important role in strengthening the bone mass by promoting bone growth or bone building. In addition, it is used for patients with Alzheimer’s disease by limiting neuronal damage in the patients’ human brains.
    • Furthermore, spinach contains folates which helps in preventing birth defects in the baby offspring.
    • It also contains minerals as in potassium, maganese, magnesium, copper and zinc. Potassium helps to control heart rate and blood pressure. Manganese and copper are used by the body helping in the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion, and others. It is also a rich source of omega-3 fatty acids.
    • And not to forget, it is believed to protect the body from cardiovascular diseases and cancers of colon and prostate.

    It is time to eat your spinach! See here for a wiki explanation on spinach => Diet plan to lose weight is easy with spinach!

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