Simple Salmon or Halibut
| 6 |
20 |
144 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 10 min |
10 min |
2
|
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)
|
|
1/4 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
- Preheat oven to 400 F
- Heat a little oil in a cast iron skillet
- Place fillet in pan, spice side down, and brown 2 minutes
- 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
Energy sources
Meal Type(s)
