Simple Salmon or Halibut

6 20 153
Ingredients Minutes Calories
Prep Cook Servings
10 min 10 min 2
Simple Salmon or Halibut
Health Rating

Ingredients


1 fillet (100g) Atlantic salmon,wild, boneless (or halibut fillet)
1/4 tsp 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

 

Nutrition Facts

Per Portion

Calories 153
Calories from fat 93
Calories from saturated fat 13.2
Total Fat 10.4 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 6.1 g
Cholesterol 27.5 mg
Sodium 333 mg
Potassium 431 mg
Total Carbohydrate 3.5 g
Dietary Fiber 1.0 g
Sugars 0.0 g
Protein 11.5 g

Dietary servings

Per Portion


Meat 0.6
Vegetables 0.5

Energy sources


Pygal9%405.0328491195943110.8963795966212461%433.3129657448608264.697849202735830%309.01938260243384143.407224790089749%61%30%CarbohydratesFatProtein

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 

Recipe from:
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