Wine Roasted Salmon with Asparagus & Leeks

By Food Passionisto

  • 1 c White Wine (riesling, sauvignon blanc or other lighter white)

  • 1⁄2 c Leeks, green tops only (cut into 1 inch pieces)

  • 1 c Asparagus, cut into 1" pieces

  • 8 oz Salmon fillet

  1. Preheat oven to 350 and place low rimmed pan in oven also to preheat. Cut salmon into 2 4-ounce pieces. When pre-heated, add wine, salmon and leeks to pan. Cover and cook for 5-7 minutes depending on thickness of salmon fillet. Then add the cut asparagus with the exception of the tips. Cook covered for another 3-4 minutes. Now add asparagus tips, making sure to coat with moisture in pan. Turn temperature to broil and place pan on top rack. After about two minutes, remove from oven. Salmon should be quite moist with a nicely grilled top.

  2. In the spring, you can try replacing the leeks with wild ramps. Also, peas can substitute for the asparagus —- or use both to enrich the nutrient quality of this meal.

  3. Note that the benefits of the salmon extend beyond the 2-2.5g of Omega-3 delivered in each 4 ounce serving (assume Atlantic salmon; other species have lower levels of Omega-3s). Salmon also is an excellent source of potassium, a mineral that the body needs in greater abundance than any other mineral (in a healthy individual, 4x the amount of calcium and 10x the amount of magnesium). Potassium is also found in the leeks and the asparagus. Potassium plays an important role in maintaining healthy blood pressure levels and is useful in offsetting the adverse effects of sodium on blood pressure. Note though, this dish is low in sodium.

Nutritional Facts

Calories 325
Protein 28g
Carbohydrates 14g
Total Fiber 2.5g
Soluble Fiber 1 g
Sugar 3g
Total Fat
Saturated Fat 1.25g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3.5g
Trans Fat 0g
2.5 Cholesterol 72mg
Calcium 125mg
Iron 3mg
Magnesium 61mg
Potassium 869 mg
Sodium 76mg.

omega 3 potassium salmon asparagus low sodium fish and seafood fish

1 reply

HeartHawk 2011-05-10 23:56:24 -0500 Report


Thanks, for the recipe. Sounds delicious - and a lot like what I had for lunch today but I like your vegetable combo better (just cant stand it when they put in cilantro).