Prepare Salmon with spinach and Feta – 4 easy ways!

Salmon with spinach and Feta is a killer combination that makes for a perfect cosy meal for two, or even eight if you are hosting friends over.

Today we will learn not one but 4 different ways you can prepare salmon with spinach and Feta.

But before we move on to the recipes, let’s understand the nutritional benefits of this meal as all three ingredients are packed with nutrients.

Health benefits of Salmon, Spinach, and Feta:

Salmon:

  • Rich in omega 3 fatty acids – which is known for lowering the risk of cancer and other inflammatory diseases. It helps improve the arterial function of the body and normalizes blood pressure.
  • Rich source of protein– A 100-gram filet of salmon has up to 25 grams of protein. Protein is the building block of our system. For healthy bodily functions, researchers suggest taking at least 20 to max 30 grams of protein in every meal. Protein helps in the process of ageing and also builds lean muscle mass during weight loss.
  • Rich in potassium – did you know 100 grams of salmon contains more potassium than same-sized banana? Potassium helps stabilize the blood pressure despite the high intake of sodium.

Spinach:

  • Rich source of iron – this superfood helps fight anaemia and stabilize the flow of energy due to its high iron content. It also helps the blood absorb oxygen and carry it effectively to all organs and cells present in the body.
  • Rich in calcium – spinach helps strengthen the bones and muscles by providing enough calcium. It also helps keep the nervous system running smoothly and carry out the necessary tasks.
  • Rich source of vitamin C – the sufficient amount of vitamin C present in spinach helps boost the immune system. Its antioxidative properties help keep the body and cell stress-free, resulting in good skin, hair growth, and overall bodily functions.

Feta:

  • Rich source of fatty acids – Feta contains a popular form of fatty acids (CLA) which helps with keeping diabetes under control and also increases lean muscle mass and reduces
  • Good source of calcium – calcium present in Feta promotes good bone and teeth health. Alongside calcium, Feta is also rich in phosphorus and proteins, all of which together are known for promoting healthy bones.
  • Rich in probiotics – Feta is a gut-friendly food, which means it cleanses your gut and rids it off any bacterial growth, promoting good gut health.

Related post: Health Benefits of Smoked Catfish

Now that you know how nutritious this killer combination of salmon with spinach and Feta is, let’s head straight to some recipes that are a staple at our household!

Whether it’s a party, or a quiet dinner for two, one of these salmon dishes are a must on the table!

salmon with spinach and feta recipe

Salmon with creamy feta cheese and spinach sauce:

If you are in the mood for some comfort food without indulging in carby pasta, this recipe is the best. It has the right amount of creaminess, which goes amazingly well with the tastefully sauteed spinach and pan-seared salmon.

Ingredients:

  • 2 fillets of pre-cut salmon
  • 1 small to medium onion
  • 2 cloves of garlic
  • 1 cup of spinach
  • 1 cup of heavy cream
  • ½ cup of feta cheese
  • 2 tbsp olive oil
  • 2 tbsp butter
  • ⅓ tsp Crushed red pepper
  • ½ a lemon
  • Salt to taste
  • Pepper to taste

Method:

  • In a bowl, place fish and squeeze the juice of half a lemon, on top and place aside.
  • Meanwhile, finely chop a medium-sized onion, grate garlic cloves, roughly chop the spinach and with your hands crumble the feta cheese. Place all of this separately and begin preparation to pan sear the fish.
  • To pan sear, the fish, place a skillet on the stove over medium-high heat. Add 2 tbsps of olive oil and let heat.
  • Now add the fillets and cook for 3 minutes on each side or until the fish turns golden in colour and soft to touch. Take the fillets out on a platter.
  • Now in the same skillet, add the 2 tbsp of butter and the chopped onion. Saute the onion in butter for 4 minutes on a medium-low flame or until the onion starts to turn golden.
  • Next, add the minced garlic, and keep sauteing. Now add spinach and keep stirring until it all softens and comes together.
  • Now add the cup of cream along with the seasoning and keep stirring.
  • Bring the mixture to a boil and let it simmer on low heat for 3 minutes or until it thickens.
  • Now add the salmon back in the pan and let it warm and soak some sauce in.
  • Serve warm!

Grilled Salmon topped with spinach, Feta and walnuts:

Looking for a quick lunch or dinner option that is flavorful and also full of nutrients? Look no further than this salmon spinach and feta recipe:

Ingredients:

  • 4 4Oz salmon filets, thickly cut
  • 6 Oz of chopped spinach or baby spinach
  • 1 small onion, finely chopped
  • ½ cup feta cheese cubes
  • ½ cup of toasted walnuts
  • 2 tbsp of virgin olive oil
  • Salt and pepper to taste

Method:

  • On a baking tray, place the fish and generously season it with salt and pepper and set aside.
  • Meanwhile preheat the oven at 350 F.
  • Now in a medium skillet, add two tbsps of olive oil, and add the spinach to it. Season with salt and pepper and let cook for 6 minutes or until the spinach has wilted down and cooked completely.
  • Now place these wilted spinach mixtures on top of the salmon, top with feta cubes and toasted walnuts, and bake for 20 minutes or until the fish changes to an opaque pink colour.
  • Serve hot and enjoy!

salmon with spinach and feta menu

Broiled salmon and spinach, topped with feta cubes and pine nuts:

In the mood to eat something fancy yet easy on the pocket? This salmon feta dish is to die for.

Ingredients:

  • 4 oz each fillet of fish, skinned
  • 6 oz or 1 bag of baby spinach
  • ½ cup of fresh feta cheese, cubes
  • ⅓ cup of pine nuts, lightly roasted
  • 1 tbsp of lemon juice, freshly squeezed
  • Seasoning for taste

Method:

  • Preheat broiler and set the rack 4 inches away from heat.
  • On a rimmed baking pan, place all fish fillets and rub with salt and pepper.
  • Place in the broiler, and broil for 7 to 8 minutes or until soft and opaque in colour.
  • While the fish broils, take a pan and place it on medium-high heat.
  • Add oil and heat. Then add the spinach and seasoning and keep tossing until the spinach starts to leave some liquid.
  • Drain the liquid and add pine nuts to the spinach, along with lemon juice. Now top with feta cubes and lightly toss.
  • Set the fish on a platter and top with spinach mixture and serve warm.

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Baked Salmon stuffed with creamy spinach and Feta:

Short on time but craving something creamy decadent, melt in the mouth, delicious? If yes then this creamy stuffed salmon recipe is the best choice.

Ingredients:

  • 2 filets of fish, 6 oz each
  • 1 small sized onion, chopped
  • 1 clove of garlic, grated
  • 5 cups of baby spinach
  • ¼ cup of Feta, crumbled
  • 1 tsp salt, preferably Kosher

Method:

  • In a large skillet, heat olive oil. Add the finely chopped onions and saute until they lose colour and become translucent, this will take no more than 3 minutes.
  • Add the finely grated garlic to the translucent onions and keep stirring for 30 seconds.
  • Now at this point, add the spinach and wait until it all wilts and combines together. Cook for another minute and take off from the heat.
  • Mix in the crumbled feta cheese and mix until everything is thoroughly combined and formed into a paste.
  • Next, place a slit in the side of the salmon and make a pocket. Add the creamy spinach and Feta filling generously into it.
  • Now place them on a lined rimmed baking tray and season with salt and pepper and drizzle with some olive oil.
  • Now place in a preheated oven at 400F and bake for the next 8 to 10 minutes or until the fish starts to fall apart.
  • To best enjoy the creaminess of the dish, serve hot!

Tips:

  • A rimmed pan is necessary when baking salmon and spinach, because both of these ingredients leave liquid when cooked, so an open bottom or rimless pan, would make quite a bit of mess.
  • To get perfectly cooked salmon, make sure to cook no more than 8 minutes, which is 3 to 4 minutes each side. If cooking over a pan, as soon as the colour changes from light translucent to opaque pink, it is time to take it off the pan! Whereas when baking as soon as the fish starts to flake apart on touch, it means that it is perfectly cooked.
  • There are several types of salmons, some taste best if eaten the same day as they are caught, while some taste better when cured. Whichever the case make sure to pick a salmon that looks and smells fresh. Fish with any discolouration or spotting is either too stale or spoiled.

What is your favourite salmon with spinach and feta recipe? tell us in the comments below. For more such recipes and tips, keep in touch!

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Festus Otasowie
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