Special Diet - Created Date : 16.8.2019

This is a spicer and lower fat version of the traditional "Tuscan Salm...

This is a spicer and lower fat version of the traditional "Tuscan Salm...

This is a spicer and lower fat version of the traditional "Tuscan Salmon".

30 minutes

Serves 2



1 tbspSun-Dried Tomato Oil

2 largeSalmon Fillets

3Garlic cloves

10Sun-Dried Tomatoes


1 cupWhole Milk

4 tbspParmesan cheese

2 tbspSour Cream (Full fat)

4 cupsSpinach

compressed to measure

1 tspGarlic Powder

1 tbspItalian Seasoning

1/2 tbspRed Chili Flakes

Salt and pepper (to taste)



This Spicy Tuscan Salmon is just bursting with so many amazing flavors that you’re sure to love it!

So if you’re craving something different and a little fancy for dinner tonight, this one pot dish is sure to impress.

This is definitely my favorite way to make Tuscan Salmon, with a little spice. The first time I tried Tuscan Salmon, was early last year.

I followed another bloggers recipe, over at Cafe Delites and immediately fell in love with it. But I knew it needed a little bit more spice to really suit my taste.

So I made a few changes and came up with this recipe, which is the lower fat version of the more traditional Tuscan Salmon. Which is made with sundried tomatoes and spinach, so do not skip on that.

Also my dish brings that extra element of heat and is less cream heavy than other varieties I have tried.

Rather, I like to use whole milk instead of cream and will double the amount of spinach making it that much more healthier and tastier. So simple, yet so impressive that you could serve this to a crowd and call it fine dining.

I like to serve this dish over a bed of Conchiglie/Shell pasta, it goes really good with this recipe. However if your on a keto diet feel free to enjoy it as is, trust me it’s amazing either way.

If you are serving this over pasta, just make sure to cook the pasta separately before hand so it’s ready when the fish is. This dish is very satisfying, both as a lunch dish or to serve as main meal.

So follow along Salmon lovers, this recipe is sure to impress. If you end up giving this recipe a try, I would love to know how you liked it. Bon Appetit!

Be sure to sear the Salmon fillets directly in the oil that the sun-dried tomatoes come in. As it really adds a nice element to the fish”.

Also you can squeeze a little bit of fresh lemon juice over top for a little tang if desired.

MEAL PREP IDEA: Make enough to create a few meal preps bowls for the week ahead. Or have dinner for one with this recipe, and split the last Salmon fillet in half for two meal prep bowls. To make the bowls, simply place some Conchiglie/Shell Pasta on the bottom of the bowls and top with the Creamy Salmon, spinach, parmesan sauce.

I am so thrilled you are reading one of my recipes, if you made this recipe i’d love to hear about it! You can post a review, picture below or via Instagram and let me know how it turned out. And by doing so you will be automatically entered into our seasonal CONTEST to win one of our great prizes. Winner will be notified via email within a week after the contest closes. Thank you very much for reading and until next time see you in the kitchen. Don’t want to miss a recipe? Sign up for our NEWSLETTER delivered right to your inbox every Month!

Spicy Tuscan Salmon

Yield: 2

This is a spicer and lower fat version of the traditional "Tuscan Salmon".


1 tbsp Sun-Dried Tomato Oil

2 Large Salmon Fillets

3 Garlic cloves

10 Sun-Dried Tomatoes

1 cup Whole Milk

4 tbsp cup Parmesan cheese

2 tbsp Sour Cream, Full fat

4 cups Spinach

1 tsp Garlic Powder

1 tbsp Italian Seasoning

1/2 tbsp Red Chili Flakes

Salt and pepper, to taste


If your wanting to accompany this dish with some pasta. Then make sure you start by cooking that first, and once it’s cooked strain and set aside. Start by cooking the salmon, add 1 tbsp of oil from the jar of sun-dried tomatoes into the frying pan.

Saute the salmon on medium-low heat flesh side down for 8 minutes. Flip over and saute for another 2 minutes or until the salmon looks cooked all the way through. Once cooked throughout remove from the pan and set aside for later.

In the same pan, add the crushed garlic and chopped up sun-dried tomatoes. Simmer on medium to low heat for 2 minutes before adding in all the spices, milk, sour cream and parmesan cheese.

Next add in the washed spinach, and allow it to wilt before adding back in the cooked salmon fillets.

Bring the pan to low heat and simmer everything together uncovered for 5 minutes.

Turn off the heat and allow it to sit off the element to thicken up for a few minutes before serving. Serve over a bed of your favorite pasta if desired. I like "Conchiglie/Shell Pasta" enjoy!

Hi, my name is Jacqueline. I'm so happy you have stopped by! Here on Canadian Cooking Adventures®, you will see that you don't have to be a Chef to make good food. With my easy step - by - step instructions, you too can master just about any dish. I hope you find your time here inspiring, educational and delicious!

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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