Arctic Char with Cilantro-Yogurt Sauce

Gluten Free
Very Healthy
Health score
71%
Arctic Char with Cilantro-Yogurt Sauce
40 min.
4
279kcal

Suggestions

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Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 cup cucumber peeled finely chopped
  • tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon juice of lime fresh
  • teaspoons olive oil 
  • 0.5 cup yogurt plain 2% greek-style
  • 24 ounce salmon fillet 
  • 0.1 teaspoon salt 
  • 0.5 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Combine first 5 ingredients; chill.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Sprinkle fillets with 1/2 teaspoon salt and pepper.
  4. Add fillets to pan; cook 3 minutes on each side or until done.
  5. Serve fillets with sauce and lime wedges, if desired.
  6. Wine note: This menu dances beautifully with the Weingut Knoll Loibner Grner Veltliner Federspiel 2007 ($30). The cool dollop of cucumber yogurt is spun dizzy by citrus notes ranging from tart lime to sweet tangerine, and a long finish of green peppercorn is a subtle counterpoint to the coconut-intensified rice. --Alexander Spacher

Nutrition Facts

Calories279kcal
Protein51.54%
Fat45.88%
Carbs2.58%

Properties

Glycemic Index
24.5
Glycemic Load
0.31
Inflammation Score
-4
Nutrition Score
24.308695705689%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.06mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:279.41kcal
13.97%
Fat:13.8g
21.23%
Saturated Fat:2.59g
16.18%
Carbohydrates:1.75g
0.58%
Net Carbohydrates:1.65g
0.6%
Sugar:1.55g
1.73%
Cholesterol:97.53mg
32.51%
Sodium:452.62mg
19.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.88g
69.76%
Vitamin B12:5.52µg
92.04%
Selenium:62.78µg
89.68%
Vitamin B6:1.41mg
70.32%
Vitamin B3:13.4mg
67%
Vitamin B2:0.69mg
40.74%
Phosphorus:371.41mg
37.14%
Vitamin B5:2.97mg
29.73%
Vitamin B1:0.4mg
26.42%
Potassium:895.78mg
25.59%
Copper:0.44mg
21.82%
Magnesium:54.33mg
13.58%
Folate:46.04µg
11.51%
Zinc:1.29mg
8.58%
Iron:1.42mg
7.92%
Calcium:59.65mg
5.97%
Manganese:0.05mg
2.62%
Vitamin K:2.69µg
2.56%
Vitamin A:118.83IU
2.38%
Vitamin E:0.32mg
2.11%
Source:My Recipes