Asian-spiced Salmon with Braised Bok Choy

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Asian-spiced Salmon with Braised Bok Choy
45 min.
4
315kcal

Suggestions

Ingredients

  • tablespoons five spice chinese (see notes)
  • 1.5 pounds bok choy 
  • 0.8 cup fat-skimmed chicken broth 
  • teaspoons garlic minced
  • teaspoons salad oil 
  • 1.5 pounds boned salmon fillet with skin (maximum 1 in. thick)
  • servings salt and pepper 

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. Rinse bok choy; trim off and discard tough stem ends and any bruised parts.
  2. Cut the leafy tops crosswise into 2-inch strips; cut the stems crosswise into 1-inch pieces.
  3. In a 10- to 12-inch frying pan over high heat, stir garlic in 2 teaspoons oil until sizzling, 1 to 2 minutes.
  4. Add bok choy and broth, cover, and cook until thickest stems are just tender when pierced, 4 to 5 minutes; keep warm.
  5. Meanwhile, rinse salmon, pat dry, and cut into 4 equal pieces. Rub fish evenly with five spice.
  6. Pour remaining 2 teaspoons oil into a 10- to 12-inch frying pan over high heat. When oil is hot, in about 1 minute, lay salmon, skin down, in pan; cook 3 minutes. With a wide spatula, turn fish and cook until it is opaque but still moist-looking in center of thickest part (cut to test), about 3 minutes more.
  7. Place salmon in wide bowls and spoon bok choy and broth equally around fish. Season to taste with salt and pepper.

Nutrition Facts

Calories315kcal
Protein47.31%
Fat45.05%
Carbs7.64%

Properties

Glycemic Index
8.75
Glycemic Load
0.2
Inflammation Score
-10
Nutrition Score
42.689130451368%

Flavonoids

Apigenin
0.41mg
Luteolin
0.15mg
Kaempferol
7.37mg
Myricetin
0.08mg
Quercetin
3.53mg

Nutrients percent of daily need

Calories:314.74kcal
15.74%
Fat:15.76g
24.25%
Saturated Fat:2.03g
12.69%
Carbohydrates:6.01g
2%
Net Carbohydrates:3.77g
1.37%
Sugar:2.09g
2.32%
Cholesterol:93.55mg
31.18%
Sodium:554.09mg
24.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.24g
74.48%
Vitamin A:7679IU
153.58%
Vitamin C:77.75mg
94.24%
Selenium:64.26µg
91.8%
Vitamin B12:5.49µg
91.57%
Vitamin B6:1.77mg
88.43%
Vitamin K:80.27µg
76.45%
Vitamin B3:14.58mg
72.88%
Vitamin B2:0.79mg
46.25%
Phosphorus:425.51mg
42.55%
Folate:155.61µg
38.9%
Potassium:1331.38mg
38.04%
Vitamin B1:0.47mg
31.36%
Vitamin B5:3.07mg
30.68%
Copper:0.51mg
25.28%
Iron:4.1mg
22.79%
Calcium:226.16mg
22.62%
Magnesium:88.4mg
22.1%
Manganese:0.41mg
20.42%
Zinc:1.62mg
10.82%
Fiber:2.24g
8.97%
Vitamin E:0.85mg
5.7%
Source:My Recipes