Eli's Asian Salmon

Dairy Free
Very Healthy
Health score
64%
Eli's Asian Salmon
45 min.
5
438kcal

Suggestions

Ingredients

  • 1.5 teaspoons chili paste depending on your taste pref 
  • tablespoon sesame oil dark toasted ()
  • tablespoon fish sauce 
  • tablespoons ginger fresh minced
  • large cloves garlic minced
  • 0.3 cup juice of lemon freshly squeezed (2 lemons)
  • tablespoons oyster sauce 
  • 1.5 cups panko bread crumbs (Japanese bread crumbs)
  • 0.3 cup rice vinegar 
  • 2.3 pounds center-cut salmon fillet thick ()
  • 0.5 cup scallions sliced (2 scallions)
  • cup soya sauce 

Equipment

  • frying pan
  • oven
  • baking pan
  • kitchen thermometer
  • aluminum foil

Directions

  1. Line an 8 by 12-inch baking pan with aluminum foil.
  2. Place the salmon in the pan.
  3. In a mixing cup, combine the soy sauce, rice vinegar, lemon juice, oyster sauce, fish sauce, sesame oil, chili paste, scallions, garlic, and ginger.
  4. Pour 1/3 of soy sauce mixture over the salmon fillet.
  5. Sprinkle the panko evenly over the fillet.
  6. Pour the rest of the soy sauce mixture evenly over the panko. Be sure to soak the panko completely and if any runs off, spoon back onto the salmon. Set aside for 15 minutes, leaving all the sauce in the pan.
  7. Meanwhile, preheat the oven to 500 degrees F. Roast the salmon for 18 to 20 minutes, or for about 12 minutes per inch at the thickest part of the salmon. The internal temperature will be 120 degrees F on a meat thermometer when it's done.
  8. Remove from the oven, wrap tightly with aluminum foil, and allow to rest for 15 minutes.
  9. Serve hot or at room temperature.

Nutrition Facts

Calories438kcal
Protein45.42%
Fat35.4%
Carbs19.18%

Properties

Glycemic Index
28.4
Glycemic Load
1
Inflammation Score
-6
Nutrition Score
35.226086966369%

Flavonoids

Eriodictyol
0.6mg
Hesperetin
1.77mg
Naringenin
0.17mg
Kaempferol
0.15mg
Myricetin
0.08mg
Quercetin
1.2mg

Nutrients percent of daily need

Calories:437.6kcal
21.88%
Fat:16.86g
25.93%
Saturated Fat:2.64g
16.52%
Carbohydrates:20.55g
6.85%
Net Carbohydrates:18.89g
6.87%
Sugar:2.81g
3.12%
Cholesterol:112.26mg
37.42%
Sodium:3296.09mg
143.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.68g
97.35%
Selenium:80.91µg
115.58%
Vitamin B12:6.6µg
110.01%
Vitamin B3:19.4mg
97.01%
Vitamin B6:1.88mg
93.89%
Vitamin B2:0.95mg
55.69%
Phosphorus:514.35mg
51.44%
Vitamin B1:0.68mg
45.6%
Vitamin B5:3.73mg
37.33%
Potassium:1224.91mg
35%
Copper:0.66mg
33.24%
Manganese:0.55mg
27.65%
Magnesium:97.53mg
24.38%
Folate:91µg
22.75%
Iron:3.92mg
21.78%
Vitamin K:22.37µg
21.31%
Zinc:1.89mg
12.63%
Vitamin C:8.5mg
10.31%
Calcium:88.7mg
8.87%
Fiber:1.66g
6.65%
Vitamin A:185.93IU
3.72%