Swiss Chard & Salmon Skillet with Pine Nuts and Parmesan
Tender salmon fillet meets earthy Swiss chard, creamy crème fraîche and sharp Parmesan in this one-pan supper that comes together fast and still leaves you satisfied. A little fresh lemon zest and toasted pine nuts add that special something. Swiss chard is in season all summer long and makes a wonderfully robust bed of greens here. A great low-carb everyday dish that also works beautifully with spinach.
Ingredients
- 300 g salmon fillet
- 1 head Swiss chard
- 1 onion
- 1 unwaxed lemon, zest only
- 150 g crème fraîche
- 100 ml vegetable stock
- to taste pine nuts
- 2 tbsp olive oil
- salt
- pepper
- nutmeg
- caraway seeds
- Parmesan, freshly grated, to serve
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 560 kcal | 1,120 kcal |
| Carbohydrates | 8 g | 16 g |
| Protein | 38 g | 76 g |
| Fat | 40 g | 80 g |
| Fibre | 3 g | 6 g |
| of which sugar | 4 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Place the salmon fillet in a pan and pour in enough water to half-cover it. Season the water with a little salt and a third of the lemon zest. Cover with a lid and gently poach the salmon over low heat for about 10 to 15 minutes, until cooked through.
- Wash the Swiss chard and cut into bite-sized pieces. Finely dice the onion.
- Heat the olive oil in a large pan. Fry the onion until translucent, then add the Swiss chard and cook for about 5 minutes.
- Deglaze with the vegetable stock and let it simmer for another 5 to 10 minutes, cooking the chard to your preferred tenderness.
- Season with salt and pepper. Stir in the crème fraîche and the remaining lemon zest. Season to taste with nutmeg, caraway, and more salt and pepper. Add the pine nuts.
- Flake the cooked salmon into small pieces and fold through the chard mixture. Stir briefly, plate up and serve with freshly grated Parmesan.
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Nutrition facts per serving (estimate)
| Calories | 560 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 38 g |
| Fat | 40 g |
| Fibre | 3 g |
| of which sugar | 4 g |
Frequently asked questions
Can I use spinach instead of Swiss chard?
Yes, spinach works as a direct swap and has a similar cooking time.
Is this recipe low-carb?
Yes, this skillet contains very few carbohydrates and fits well into a low-carb way of eating.
How do I know when the salmon is cooked through?
The salmon is done when it flakes easily with a fork and is no longer translucent in the middle.
Can I toast the pine nuts first?
Yes, a quick toast in a dry pan brings out a deeper, nuttier flavour in the pine nuts.
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