Chia Crusted Salmon with Soy Bok Choy

Gluten Free
Dairy Free
Low Fod Map
Health score
57%
Chia Crusted Salmon with Soy Bok Choy
25 min.
4
491kcal

Suggestions

Ingredients

  •  baby bok choy halved
  • 0.3 cup chia seeds black
  • 0.3 cup dijon mustard 
  • servings kosher salt and pepper black freshly ground
  • tablespoons maple syrup 
  • 24 ounce salmon fillet skinless
  • tablespoons soya sauce 
  • tablespoons sriracha 
  • 0.3 cup vegetable oil 

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 350 degrees F. Stir together the mustard, Sriracha and 1/2 teaspoon each salt and pepper, and then rub all over the salmon.
  2. Spread the chia seeds on a plate, and then place what would be the skin-side of the salmon on the seeds, pressing lightly to coat.
  3. Heat the oil in a large heavy skillet over medium-high heat until hot. Sear the salmon in two batches, seeded-side down, until browned around the edges and the seeds are set and form a crust, about 3 minutes per batch.
  4. Transfer the salmon, seeded-side up, to a baking sheet.
  5. Transfer to the oven and bake until just cooked through, 6 to 8 minutes.
  6. Wipe out the skillet.
  7. While salmon bakes, put the bok choy in the skillet with the soy sauce, maple syrup and 1/4 cup water. Cover, bring the liquid to a simmer and cook until the bok choy is tender, about 8 minutes. Uncover and continue to cook until the liquid forms a glaze, 4 to 6 minutes.
  8. Serve the salmon with the bok choy.

Nutrition Facts

Calories491kcal
Protein32.23%
Fat54.07%
Carbs13.7%

Properties

Glycemic Index
28.88
Glycemic Load
2.62
Inflammation Score
-10
Nutrition Score
40.347826418669%

Nutrients percent of daily need

Calories:491.08kcal
24.55%
Fat:29.33g
45.12%
Saturated Fat:4.26g
26.65%
Carbohydrates:16.72g
5.57%
Net Carbohydrates:9.89g
3.6%
Sugar:7.66g
8.51%
Cholesterol:93.55mg
31.18%
Sodium:1248.57mg
54.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.34g
78.69%
Selenium:75.31µg
107.59%
Vitamin A:5126.31IU
102.53%
Vitamin B12:5.41µg
90.15%
Vitamin B3:15.27mg
76.33%
Vitamin B6:1.44mg
71.98%
Vitamin C:56mg
67.88%
Phosphorus:497.26mg
49.73%
Vitamin B2:0.83mg
49.04%
Manganese:0.79mg
39.56%
Vitamin B1:0.52mg
34.58%
Copper:0.59mg
29.45%
Vitamin B5:2.94mg
29.36%
Magnesium:112.25mg
28.06%
Potassium:976.29mg
27.89%
Fiber:6.83g
27.3%
Calcium:258.47mg
25.85%
Vitamin K:25.61µg
24.39%
Iron:3.89mg
21.62%
Folate:53.39µg
13.35%
Zinc:1.97mg
13.16%
Vitamin E:1.25mg
8.32%