Lean and Green Salmon with Spinach Sauce

Salmon on Spinach Sauce

Submitted By: Hidemi

Prep Time: 10 mins
Cooking Time: 15 mins
Servings: 2


  • 2 Salmon Fillets (5oz each)
  • 2 tablespoons Olive Oil
  • For Spinach Sauce:
    • 4 cups Fresh Baby Spinach
    • 1/2 Medium Onion
    • 4 Garlic Cloves
    • 1 tablespoon Olive Oil
    • 3/4 cup Water
    • 1 teaspoon Salt


  1. Make spinach sauce – Peel and slice onion and garlic cloves thinly. In a skillet, heat 1 tablespoon olive oil and cook garlic and onion over medium heat until tender. Add water and salt. Stir, reduce heat and simmer for a couple of minutes. Turn off the heat and let cool. When it has cooled, transfer to blender and puree until smooth.
  2. Sprinkle black pepper over each salmon fillet. In a skillet, heat the 2 tablespoons of olive oil and then put the salmon fillets, skin-side down into the skillet. Cook over medium high heat until browned. Turn them over, reduce heat to medium heat and cook through.
  3. On each serving plate, spread spinach sauce and place salmon fillet on top.

In terms of the black pepper for salmon, freshly ground black pepper is best to use and sprinkle as much as you like.  Serve with another green (like asparagus or broccoli) to make it a complete lean and green meal.  Rice is shown in photo but remember that is only allowed with transition or maintenance meals.

Medifast Info per serving:
1 lean | 1 healthy fat | 1/3 green

{ 6 comments… read them below or add one }

margie January 4, 2013 at 6:58 pm

When do you add the spinach? Do you wilt it with the onion and garlic, or put the raw spinach in the blender?


Suzique Wa January 12, 2013 at 5:10 pm

This recipe calls for too much water. Next time I will reduce it to 1/4 C -OR- greatly increase amount of spinach.


Rhianna January 13, 2013 at 12:18 am

Unfortunately, as written, this is not on plan at all. It calls for 3 Tbsp of olive oil which would equate to 9 healthy fats. Seeing as the lean being served is salmon, you don’t get to have any healthy fats, nevermind 4.5/serving.


GetSkinnyBeHappy January 13, 2013 at 3:23 pm

Thanks for pointing this out. You can definitely reduce the amount of olive oil as desired. A few tsp of olive oil is super healthy for you though so I wouldn’t stress about it too much.


nancy January 14, 2013 at 3:21 pm

i didnt think onion was allowed until maintenance? am anxious to ry this recipe though as it sounds yummy. i am only on day 3 though.


Nicole January 17, 2013 at 8:21 am

looks yummy!


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