Blackened Salmon with Broccoli Rabe and Raisins

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Blackened Salmon with Broccoli Rabe and Raisins
8 min.
4
342kcal

Suggestions

Ingredients

  • pound broccoli rabe 
  • 0.3 cup golden raisins 
  • 0.3 teaspoon kosher salt 
  •  optional: lemon cut into wedges
  • tablespoon olive oil 
  • 24 ounce salmon fillet skinless
  •  shallots sliced
  • tablespoon blackened spice mix 
  • 0.5 cup water 

Equipment

  • frying pan

Directions

  1. Heat a large skillet over medium heat. Coat both sides of each salmon fillet evenly with seasoning; cover and cook for 34 minutes per side or until opaque throughout and blackened.
  2. Meanwhile, in another skillet, bring the broccoli rabe and 1/2 cup water to a simmer. Cover and cook, tossing occasionally, for 34 minutes or until tender; drain and transfer to a plate.
  3. Wipe out the second skillet, and heat oil over medium heat.
  4. Add the shallots and salt, and cook for about 3 minutes or until softened.
  5. Mix in the raisins and broccoli rabe.
  6. Serve with the salmon and lemon wedges.

Nutrition Facts

Calories342kcal
Protein43.97%
Fat38.73%
Carbs17.3%

Properties

Glycemic Index
36.04
Glycemic Load
4.89
Inflammation Score
-10
Nutrition Score
41.071304072504%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.52mg
Kaempferol
0.25mg
Myricetin
0.14mg
Quercetin
3.08mg

Nutrients percent of daily need

Calories:341.62kcal
17.08%
Fat:14.98g
23.04%
Saturated Fat:2.27g
14.2%
Carbohydrates:15.05g
5.02%
Net Carbohydrates:10.47g
3.81%
Sugar:7.45g
8.28%
Cholesterol:93.55mg
31.18%
Sodium:528.68mg
22.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.26g
76.52%
Vitamin K:256.54µg
244.32%
Selenium:63.54µg
90.77%
Vitamin B12:5.41µg
90.15%
Vitamin B6:1.68mg
83.97%
Vitamin B3:14.91mg
74.54%
Vitamin A:3047.78IU
60.96%
Vitamin B2:0.82mg
48.11%
Vitamin C:38.51mg
46.67%
Phosphorus:445.22mg
44.52%
Vitamin B1:0.59mg
39.14%
Folate:144.14µg
36.03%
Potassium:1202.42mg
34.35%
Vitamin B5:3.3mg
32.96%
Manganese:0.55mg
27.4%
Copper:0.53mg
26.58%
Iron:4.28mg
23.79%
Magnesium:82.53mg
20.63%
Fiber:4.58g
18.32%
Calcium:160.34mg
16.03%
Vitamin E:2.4mg
15.98%
Zinc:2.06mg
13.74%
Source:My Recipes