Chia Seed and Fennel Crusted Salmon

15 30 422
Ingredients Minutes Calories
Prep Cook Meals
15 min 15 min 1
Chia Seed and Fennel Crusted Salmon
Health Rating

Ingredients for 1 meal

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1 tsp Chia seeds (for salmon)
1/4 tsp Fennel seed (for salmon)
5 ml Fennel fronds (for salmon - minced)
1/2 tsp Lemon peel (zest) (for salmon)
1/2 tsp Salt (for salmon)
1/2 tsp Black pepper (for salmon)
1 tsp Extra virgin olive oil (for salmon)
1 large egg Egg white (for salmon - lightly whisked)
114 gm Atlantic salmon, wild
3 lemon wedge Lemon (for salmon)
1 tbsp Extra virgin olive oil (veggie medley)
1/4 bulb(s) Fennel (veggie medley - fonds removed, thinly sliced)
1/4 medium Red onion (veggie - medley - thinly sliced)
1/4 medium pepper(s) Yellow bell pepper (veggie medley - seeded, thinly sliced)
3 lemon wedge Lemon (veggie medley - thin slices)

Instructions


Preheat broiler.

In a spice mill, electric coffee grinder or a compact blender, grind chia seeds and fennel seeds. In a small bowl, mix together ground seeds, minced fennel fronds, lemon zest, salt, and pepper. Drizzle in oil and stir well, set aside.

In a shallow bowl, whisk egg white until frothy. Dip salmon filet in egg white, then transfer filet to an oiled baking sheet, press seed mixture thickly on top fillet. Broil salmon filet about 6 inches below broiler for 6 to 8 minutes. Transfer filet to a serving plate, set aside.

While salmon filet is broiling, heat oil over medium heat in a large skillet. Add sliced fennel bulb, red onion, yellow pepper and lemon, sauté until vegetables soften and just begin to brown, about 8 to 10 minutes. Transfer vegetables to plate with salmon filet, serve with lemon wedges.

Nutrition Facts

Per Portion

Calories 422
Calories from fat 243
Calories from saturated fat 34
Total Fat 27.0 g
Saturated Fat 3.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.7 g
Monounsaturated Fat 15.9 g
Cholesterol 62 mg
Sodium 1327 mg
Potassium 1038 mg
Total Carbohydrate 16.3 g
Dietary Fiber 6.5 g
Sugars 1.3 g
Protein 28.4 g

Dietary servings

Per Portion


Fruit 0.4
Meat 1.3
Meat Alternative 0.6
Vegetables 2.0

Energy sources


Pygal15%420.88982337373375117.3592578315685158%411.02155172270545277.0836514094951327%314.3028796926196136.8282638791174315%58%27%CarbohydratesFatProtein
Lunch
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