Simple Salmon or Halibut

6 20 144
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 2
Simple Salmon or Halibut
Health Highlights
A quick and easy salmon or halibut recipe that can be served with your choice of rice or salad greens

Ingredients


1 fillet (100g) Atlantic salmon,wild, boneless (or halibut fillet)
1 dash Sea Salt
1/2 tsp Black pepper
1 tsp Dill, dried (optional)
1 tbsp Extra virgin olive oil
1 cup Kale (a large handful of leafy greens of your choice - steamed or braised)

Instructions


  1. Preheat oven to 400 F
  2.  Heat a little oil in a cast iron skillet
  3.  Place fillet in pan, spice side down, and brown 2 minutes
  4.  Turn fillet and bake until it flakes, about 5 minutes. Don’t overcook

 

Notes:

Alternately you can drizzle salmon with oil and broil on high for 5 minutes. Take out and let sit 5 minutes.

Steam over bed of fresh herbs in a steamer basket for 10 - 15 minutes alongside greens

Serve on a bed of dark, leafy greens


Nutritional Highlights:

Salmon 

salmon is an excellent source of protein. Protein helps build lean muscle 


Nutrition Facts

Per Portion

Calories 144
Calories from fat 95
Calories from saturated fat 13.5
Total Fat 10.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 6.1 g
Cholesterol 27.5 mg
Sodium 337 mg
Potassium 384 mg
Total Carbohydrate 2.1 g
Dietary Fiber 1.6 g
Sugars 0.3 g
Protein 11.0 g

Dietary servings

Per Portion


Meat 0.6
Vegetables 0.5

Energy sources


Pygal4%389.99329536047054107.8208938573100766%445.7151805694956253.151333112135831%308.089867242749144.7108828190975866%31%CarbohydratesFatProtein
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