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


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)


  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



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 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


Meal Type(s)