Creating a healthier version of Tuscan salmon involves making a few swaps and adjustments to the traditional recipe to lower the calorie count, reduce saturated fats, and enhance the dish’s overall nutritional profile, without compromising on flavor. Here’s a refreshed, health-conscious take on the classic Tuscan salmon:

Ingredients:

Instructions:

• 4 salmon fillets (about 6 oz each), skin on, preferably wild-caught for higher omega-3 content
• 2 teaspoons olive oil (extra virgin for additional antioxidants)
• Salt (preferably Himalayan or sea salt) and pepper to taste
• 1 tablespoon minced garlic
• 1 small onion, finely diced
• 2 cups cherry tomatoes, halved (for lycopene and vitamins)
• 2 cups spinach leaves, roughly chopped (for iron and vitamins)
• 1/2 cup low-sodium vegetable broth (for flavor without the added salt)
• 1/4 cup coconut milk or almond milk (unsweetened, for a creamy texture with less saturated fat)
• 1 lemon, juice and zest (for a tangy flavor and vitamin C)
• Fresh herbs like basil or parsley, chopped (for additional flavor and nutrients)
• Optional: 1 tablespoon capers or olives for a salty tang without adding table salt

1. Prepare the Salmon: Season the salmon fillets with salt and pepper. Heat olive oil in a large skillet over medium-high heat. Add the salmon, skin-side down, and cook for about 3-4 minutes until the skin is crispy. Flip the fillets over and cook for another 2-3 minutes or until desired doneness. Remove salmon from the skillet and set aside

2. Sauté the Vegetables: In the same skillet, add a bit more olive oil if needed, then add the minced garlic and diced onion. Sauté until the onion is translucent and the garlic is fragrant, about 2 minutes.

3. Add Tomatoes and Spinach: Add the cherry tomatoes to the skillet and cook for a few minutes until they start to soften. Then, stir in the spinach and cook until it wilts.

4. Create the Sauce: Pour in the low-sodium vegetable broth and allow it to reduce slightly. Then, add the coconut or almond milk, lemon juice, and zest. Stir well to combine and bring the mixture to a gentle simmer.

5. Combine: Return the salmon fillets to the skillet, spooning some of the sauce and vegetables over the top. Cook for an additional 2-3 minutes to let the salmon absorb some of the flavors.

6. Garnish and Serve: Finish by sprinkling fresh herbs, and if using, capers or olives. Adjust seasoning with salt and pepper if needed.

7. Serve: This dish can be served on its own or with a side of whole grain pasta, zucchini noodles, or a fresh salad for a balanced meal.

This version of Tuscan salmon focuses on heart-healthy fats, lean protein, and an abundance of vegetables, making it a nourishing option for anyone looking to enjoy a delicious, gourmet meal that’s also good for their health.