Horseradish-crusted Chinook Salmon with Braised Greens and Roasted New Potatoes

Dairy Free
Very Healthy
Health score
100%
Horseradish-crusted Chinook Salmon with Braised Greens and Roasted New Potatoes
90 min.
6
686kcal

Suggestions

Ingredients

  • cup bread crumbs japanese-style (recommended: panko)
  • tablespoons canola oil 
  • cup bottled clam juice 
  • cup parsley fresh chopped
  • tablespoons garlic fresh minced
  • quarts braising greens mixed (chard, kale, mustard greens, and endive)
  • tablespoons horseradish prepared
  •  juice of lemon juiced
  • 0.5 teaspoon lemon zest fresh
  •  new potatoes halved
  • servings oil 
  • ounces olive oil extra-virgin
  • fillet to 6 chinook salmon (recommended: pave cut 2 inches by 2 inches by 1 inch)
  • servings salt and pepper 
  • tablespoons grain mustard whole

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Preheat the oven to 425 degrees F and coat a baking sheet with oil and sprinkle it with salt and pepper.
  2. Place the potatoes, cut side down, on the tray and place in the preheated oven. Roast until just golden brown and just tender, about 20 to 25 minutes.
  3. Remove the potatoes from the oven and hold them in a warm place.
  4. Mix the horseradish, parsley, lemon zest, mustard, and 2 tablespoons of garlic in a small bowl. When it is evenly combined, add the bread crumbs and toss them gently.
  5. Drizzle 3 ounces of the olive oil over the crumb mixture and stir gently taking care not to break up the crumbs or make the mixture too heavy. Season the mixture, to taste, with salt and pepper.
  6. Season the salmon fillets with salt and pepper then heat the canola oil in a saute pan over medium high heat. When the oil just begins to smoke, sear the salmon paves, topside down, 2 pieces at a time, for 2 to 3 minutes.
  7. Remove to a lightly greased baking tin, placing the seared side up and repeat the process with the other 2 pieces of salmon.
  8. Sprinkle the bread crumb mixture over the top of the fish creating an even layer 1/8-inch to 1/4-inch thick. Roast the salmon until the crust is golden brown and fish is just firm, approximately 5 to 7 minutes.
  9. While the salmon is baking, bring the fish stock, remaining 1 ounce olive oil, and remaining tablespoon of garlic to a boil in a non-reactive saucepan. Then add the braising greens, cover and cook for 2 to 3 minutes until the greens are wilted.
  10. Add the lemon juice and season, to taste, with salt and pepper. Arrange the greens in the center of 4 shallow bowls surrounded by the roasted potatoes and braising liquid. Top each with a roasted pave of salmon.

Nutrition Facts

Calories686kcal
Protein20.88%
Fat54.51%
Carbs24.61%

Properties

Glycemic Index
40.79
Glycemic Load
11.53
Inflammation Score
-10
Nutrition Score
53.263913610707%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
21.56mg
Luteolin
0.13mg
Isorhamnetin
51.1mg
Kaempferol
121.57mg
Myricetin
1.53mg
Quercetin
28.38mg

Nutrients percent of daily need

Calories:685.72kcal
34.29%
Fat:42.93g
66.04%
Saturated Fat:4.8g
29.99%
Carbohydrates:43.61g
14.54%
Net Carbohydrates:30.27g
11.01%
Sugar:6.61g
7.35%
Cholesterol:62.33mg
20.78%
Sodium:654.7mg
28.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.99g
73.98%
Vitamin K:1002.58µg
954.84%
Vitamin C:253.07mg
306.75%
Vitamin A:10434.36IU
208.69%
Vitamin B6:1.79mg
89.64%
Vitamin E:11.83mg
78.9%
Selenium:51.49µg
73.55%
Vitamin B3:14.17mg
70.86%
Potassium:2242.76mg
64.08%
Vitamin B12:3.71µg
61.79%
Fiber:13.35g
53.38%
Vitamin B2:0.9mg
53.2%
Vitamin B1:0.77mg
51.16%
Phosphorus:511.34mg
51.13%
Copper:0.98mg
49.08%
Iron:8.47mg
47.05%
Calcium:455.83mg
45.58%
Magnesium:168.88mg
42.22%
Folate:118.52µg
29.63%
Vitamin B5:2.95mg
29.51%
Manganese:0.39mg
19.33%
Zinc:2.25mg
14.98%