Lemon-Fennel Salmon

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Lemon-Fennel Salmon
45 min.
4
373kcal

Suggestions

Ingredients

  • tablespoons capers rinsed drained
  •  carrots julienned cut into thin strips)
  • pound fennel bulb trimmed thinly sliced
  • tablespoon chives fresh chopped
  •  optional: lemon thinly sliced
  • tablespoons olive oil 
  • servings pepper freshly ground to taste
  • 24 ounce salmon fillet skinless thick ()
  • servings sea salt to taste
  • 0.3 cup white wine 

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Cut out 4 (12- x 16-inch) pieces parchment paper, and place on a baking sheet. Blanch fennel and carrot in boiling water 4 minutes.
  2. Drain and rinse with cold water.
  3. Divide fennel and carrot evenly among parchment pieces.
  4. Place 1 salmon fillet on each, then top with lemon, capers, and chives.
  5. Drizzle each with wine and olive oil; sprinkle with sea salt and pepper. Fold parchment to enclose salmon; twist ends to secure.
  6. Bake at 400 for 14 to 16 minutes or until cooked through. Salmon should be slightly translucent in center.

Nutrition Facts

Calories373kcal
Protein39.32%
Fat44.9%
Carbs15.78%

Properties

Glycemic Index
52.33
Glycemic Load
3.64
Inflammation Score
-10
Nutrition Score
38.341739156972%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
6.99mg
Hesperetin
7.59mg
Naringenin
0.21mg
Apigenin
0.01mg
Luteolin
0.56mg
Isorhamnetin
0.05mg
Kaempferol
5.41mg
Myricetin
0.15mg
Quercetin
7.58mg

Nutrients percent of daily need

Calories:372.6kcal
18.63%
Fat:18.21g
28.01%
Saturated Fat:2.77g
17.31%
Carbohydrates:14.4g
4.8%
Net Carbohydrates:9.1g
3.31%
Sugar:6.75g
7.5%
Cholesterol:93.55mg
31.18%
Sodium:460.88mg
20.04%
Alcohol:1.54g
100%
Alcohol %:0.53%
100%
Protein:35.87g
71.75%
Vitamin A:5359.98IU
107.2%
Vitamin B12:5.41µg
90.15%
Selenium:63.09µg
90.13%
Vitamin K:82.26µg
78.34%
Vitamin B6:1.52mg
75.91%
Vitamin B3:14.47mg
72.35%
Vitamin B2:0.71mg
42.04%
Phosphorus:415.58mg
41.56%
Potassium:1453.71mg
41.53%
Vitamin C:30.33mg
36.76%
Vitamin B5:3.24mg
32.4%
Vitamin B1:0.43mg
28.59%
Copper:0.54mg
27.1%
Fiber:5.3g
21.19%
Folate:83.78µg
20.95%
Magnesium:77.74mg
19.43%
Manganese:0.33mg
16.61%
Iron:2.61mg
14.51%
Vitamin E:1.95mg
12.97%
Calcium:97.33mg
9.73%
Zinc:1.44mg
9.61%
Source:My Recipes