Baked Salmon with Avocado Sauce

Gluten Free
Dairy Free
Health score
25%
Baked Salmon with Avocado Sauce
60 min.
6
342kcal

Suggestions


Indulge in a culinary delight with our Baked Salmon with Avocado Sauce, a dish that perfectly marries health and flavor. This gluten-free and dairy-free recipe is not only easy to prepare but also packed with nutrients, making it an ideal choice for anyone looking to enjoy a wholesome meal without compromising on taste.

Imagine succulent salmon, baked to perfection, infused with the aromatic flavors of fresh fennel and spring onions. The fish is enveloped in a delicate layer of aluminum foil, ensuring it remains moist and tender throughout the cooking process. As it bakes, the kitchen fills with enticing aromas that will have everyone eagerly anticipating the meal.

The star of this dish is undoubtedly the creamy avocado sauce, made with ripe avocados and rich coconut milk, blended to a silky smooth consistency. A splash of lemon juice adds a refreshing zing, perfectly complementing the richness of the salmon. This vibrant sauce not only enhances the flavor but also adds a beautiful pop of color to your plate.

Whether you're hosting a dinner party or simply treating yourself to a special meal, this Baked Salmon with Avocado Sauce is sure to impress. Serve it as an elegant appetizer or a satisfying main course, and watch as your guests savor every bite. With its delightful combination of textures and flavors, this dish is a celebration of healthy eating that everyone will love!

Ingredients

  • small avocados 
  • 0.9 cup coconut milk 
  • servings dill to decorate fresh
  • 0.5 head fennel bulb sliced very thinly
  •  leeks finely sliced
  •  lemons 
  • servings olive oil 
  • kilo a salmon tail weighing just over 
  • servings sea salt and pepper black freshly ground
  • small spring onion chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • aluminum foil

Directions

  1. Heat the oven to 180C, 350F, Gas mark
  2. Mix the fennel, spring onions, zest from 1 lemon, salt and pepper in a bowl.Oil an oven tray large enough to hold the fish and lay the fish in it.Stuff the fish with the fennel mixture.Cover the dish very tightly with aluminum foil and bake for 10 minutes per 450g plus 10 minutes.Meanwhile put 3 tablespoons olive oil in a wide pan and add the leek. Sweat, covered, for 10-15 minutes or until the leeks are quite soft.
  3. Add the pak choi and a little seasoning, re-cover the pan and continue to cook gently for a further 10 minutes or until the pak choi is cooked but not mushy.When you are nearly ready to serve the fish, peel the avocados and purée in a food processor with the coconut milk the juice of the 2 lemons. Season to taste.
  4. Remove the fish carefully from the pan, skin and lay on a serving dish. Pile the pak choi and leeks around the fish and spoon some of the avocado sauce over the fish. Decorate with the fresh dill and serve.

Nutrition Facts

Calories342kcal
Protein3.76%
Fat76.44%
Carbs19.8%

Properties

Glycemic Index
53.08
Glycemic Load
4.21
Inflammation Score
-8
Nutrition Score
16.124782576509%

Flavonoids

Cyanidin
0.22mg
Epicatechin
0.25mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
7.9mg
Hesperetin
10.04mg
Naringenin
0.2mg
Apigenin
0.01mg
Luteolin
0.7mg
Isorhamnetin
0.04mg
Kaempferol
1.28mg
Myricetin
0.28mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:341.65kcal
17.08%
Fat:31.18g
47.98%
Saturated Fat:9.65g
60.3%
Carbohydrates:18.18g
6.06%
Net Carbohydrates:11.12g
4.04%
Sugar:3.96g
4.4%
Cholesterol:0.09mg
0.03%
Sodium:29.97mg
1.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.45g
6.9%
Vitamin K:66.17µg
63.02%
Vitamin C:34.81mg
42.2%
Manganese:0.63mg
31.62%
Fiber:7.06g
28.24%
Vitamin E:4.01mg
26.72%
Folate:100µg
25%
Vitamin A:931.87IU
18.64%
Potassium:624.79mg
17.85%
Vitamin B6:0.33mg
16.4%
Iron:2.92mg
16.22%
Copper:0.29mg
14.32%
Magnesium:54.52mg
13.63%
Vitamin B5:1.17mg
11.65%
Phosphorus:99.97mg
10%
Vitamin B3:1.76mg
8.78%
Vitamin B2:0.12mg
7%
Vitamin B1:0.1mg
6.57%
Calcium:63.55mg
6.36%
Zinc:0.75mg
5%
Selenium:1.09µg
1.56%