Creamed Salmon with Fresh Corn and Dill

Health score
21%
Creamed Salmon with Fresh Corn and Dill
45 min.
4
250kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon teaspoon dill dried fresh chopped
  •  ears shucked corn 
  • teaspoons flour all-purpose
  • inch bread french toasted
  • inch onion 
  • 0.8 pound salmon fillet 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper white
  • cup milk whole divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • knife
  • whisk
  • grill
  • broiler
  • broiler pan

Directions

  1. Prepare grill or broiler.
  2. Sprinkle both sides of the salmon fillet with black pepper.
  3. Place the salmon fillet on a grill rack or broiler pan coated with cooking spray, and grill the salmon for 5 minutes on each side or until the fish flakes easily when tested with a fork. Flake the salmon.
  4. Cut off the tops of the corn kernels, and scrape the corn milk and remaining pulp from the cobs using the dull side of a knife blade. Set the corn kernels and corn milk aside.
  5. Combine 3/4 cup milk and onion slices in a large saucepan. Bring the milk mixture just to a boil over medium heat; cover, reduce heat, and simmer 5 minutes. Discard the onion.
  6. Add the corn and corn milk to pan, and cook 5 minutes, stirring frequently.
  7. Combine the flour and 1/4 cup milk in a small bowl, and stir flour mixture well with a whisk.
  8. Add flour mixture, salt, and white pepper to corn mixture in pan, and stir well. Cook 7 minutes or until thick, stirring constantly.
  9. Remove from heat, and gently stir in salmon and dill.
  10. Serve over toasted bread slices.

Nutrition Facts

Calories250kcal
Protein34.6%
Fat30.15%
Carbs35.25%

Properties

Glycemic Index
66.88
Glycemic Load
3.23
Inflammation Score
-5
Nutrition Score
18.473043465096%

Flavonoids

Isorhamnetin
0.08mg
Kaempferol
0.02mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:249.94kcal
12.5%
Fat:8.65g
13.31%
Saturated Fat:2.28g
14.26%
Carbohydrates:22.76g
7.59%
Net Carbohydrates:20.77g
7.55%
Sugar:8.72g
9.69%
Cholesterol:54.1mg
18.03%
Sodium:380.23mg
16.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.33g
44.67%
Vitamin B12:3.03µg
50.57%
Selenium:34.16µg
48.8%
Vitamin B3:8.59mg
42.93%
Vitamin B6:0.82mg
41.08%
Phosphorus:317.3mg
31.73%
Vitamin B2:0.48mg
28.14%
Vitamin B1:0.4mg
26.67%
Vitamin B5:2.31mg
23.08%
Potassium:759.83mg
21.71%
Magnesium:66.99mg
16.75%
Folate:66.15µg
16.54%
Copper:0.27mg
13.6%
Manganese:0.21mg
10.69%
Calcium:90.08mg
9.01%
Zinc:1.25mg
8.36%
Fiber:1.99g
7.95%
Iron:1.38mg
7.67%
Vitamin C:6.28mg
7.61%
Vitamin A:309.55IU
6.19%
Vitamin D:0.67µg
4.47%
Source:My Recipes