Broiled Salmon with Lemon and Olive Oil

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Broiled Salmon with Lemon and Olive Oil
32 min.
4
423kcal

Suggestions

Ingredients

  • cups baby spinach uncooked
  • cups brown rice hot cooked
  • teaspoon rosemary fresh
  • 0.5 teaspoon coarsely ground pepper 
  • slices garnishes: lemon rosemary sprigs 
  • tablespoons juice of lemon fresh divided
  • teaspoon lemon rind grated
  • tablespoons olive oil extra-virgin divided
  • 24 ounce salmon fillet 
  • 0.5 teaspoon salt 

Equipment

  • whisk
  • aluminum foil
  • ziploc bags
  • broiler pan

Directions

  1. Sprinkle salmon fillets evenly with salt and pepper.
  2. Place fillets, lemon rind, 1 tablespoon lemon juice, 1 tablespoon oil, and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes.
  3. Remove fillets from marinade, discarding marinade.
  4. Place fillets, skin side down, on a rack coated with cooking spray in an aluminum foil-lined broiler pan.
  5. Broil fish 5 1/2 inches from heat 10 to 12 minutes or until fillets flake easily with a fork.
  6. Arrange rice and arugula on a serving platter; top with fillets.
  7. Whisk together remaining 2 tablespoons lemon juice and 1 tablespoon oil; drizzle evenly over fillets.
  8. Garnish, if desired.

Nutrition Facts

Calories423kcal
Protein35.42%
Fat40.44%
Carbs24.14%

Properties

Glycemic Index
35.42
Glycemic Load
11.25
Inflammation Score
-9
Nutrition Score
39.202608502429%

Flavonoids

Eriodictyol
0.92mg
Hesperetin
2.12mg
Naringenin
0.17mg
Apigenin
0.01mg
Luteolin
0.26mg
Kaempferol
1.91mg
Myricetin
0.12mg
Quercetin
1.25mg

Nutrients percent of daily need

Calories:423.4kcal
21.17%
Fat:18.75g
28.85%
Saturated Fat:2.82g
17.65%
Carbohydrates:25.2g
8.4%
Net Carbohydrates:22.58g
8.21%
Sugar:0.48g
0.53%
Cholesterol:93.55mg
31.18%
Sodium:390.58mg
16.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.96g
73.92%
Vitamin K:149.52µg
142.4%
Vitamin B12:5.41µg
90.15%
Selenium:62.42µg
89.17%
Vitamin B6:1.6mg
80.17%
Vitamin B3:14.9mg
74.5%
Manganese:1.4mg
70.03%
Vitamin A:2884.55IU
57.69%
Phosphorus:431.62mg
43.16%
Vitamin B2:0.72mg
42.22%
Vitamin B1:0.51mg
34.08%
Vitamin B5:3.26mg
32.55%
Potassium:1096.32mg
31.32%
Magnesium:117.28mg
29.32%
Copper:0.55mg
27.49%
Folate:107.2µg
26.8%
Vitamin C:14.36mg
17.41%
Iron:2.78mg
15.45%
Zinc:1.86mg
12.43%
Vitamin E:1.64mg
10.94%
Fiber:2.62g
10.47%
Calcium:63.1mg
6.31%
Source:My Recipes