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Pan-Seared Salmon Topped with Indian-Spiced Sprouts and Carrots

Pan-Seared Salmon Topped with Indian-Spiced Sprouts and Carrots

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 10 minutes

Cook Time: 12 minutes

Ingredients: Add ingredients to List

4 ( 6 oz.) each skinless center-cut Salmon fillets, about 1 inch thick
1/4 teaspoon freshly ground black pepper, or to taste
2 teaspoons yellow mustard seeds
2 teaspoons Cumin seeds
4 teaspoons Olive oil, divided
1 tablespoon fresh lime juice
1/8 teaspoon salt, or to taste
1 pinch cayenne
3/4 cup fresh broccoli or alfalfa sprouts
3/4 cup finely shredded carrots ,excess moisture firmly squeezed out
2 tablespoons Chopped fresh cilantro

directions:

1. Season both sides of the salmon fillets with pepper.
2. Heat a large nonstick skillet over medium heat; add mustard and cumin seeds. Toast, shaking the pan, until seeds are slightly darker and the mustard seeds are beginning to pop, about 1 to 4 minutes. Watch carefully to avoid scorching. Pour the seeds into a medium bowl and set aside.
3. Increase heat to high and add 1 teaspoon of the oil to the skillet, tilting to coat the bottom. When oil is shimmering, place salmon fillets rounded-side-down in the skillet. Cook until well browned on the underside, about 4 minutes.
4. Reduce heat to medium, turn salmon, and continue cooking until just opaque in the center, 3 to 4 minutes longer.
5. While salmon cooks, add lime juice, salt, cayenne, and remaining 1 tablespoon oil to bowl with the toasted seeds, mixing well with a fork or whisk. Add sprouts, carrots, and cilantro and toss well to coat with dressing.
6. To serve, place each salmon fillet on a plate and top with the sprout mixture.
Source: Hannaford fresh Magazine, March - April 2012

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Quantity Ingredients  
4 ( 6 oz.) each skinless center-cut Salmon fillets  
1/4 teaspoon freshly ground black pepper, or to ta  
2 teaspoons yellow mustard seeds  
2 teaspoons Cumin seeds  
4 teaspoons Olive oil, divided  
1 tablespoon fresh lime juice  
1/8 teaspoon salt, or to taste  
1 pinch cayenne  
3/4 cup fresh broccoli or alfalfa sprouts  
3/4 cup finely shredded carrots ,excess moisture f  
2 tablespoons Chopped fresh cilantro  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 410 kcal (20%)
Calories from Fat 252 kcal (0%)
Total Fat 28 g (43%)
Saturated Fat 6 g (30%)
Cholesterol 95 mg (31%)
Sodium 130 mg (5%)
Total Carbohydrates 3 g (1%)
Dietary Fiber 1 g (4%)
Protein 36 g (60%)
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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