Lemon-Pepper Salmon

Health score
21%
Lemon-Pepper Salmon
30 min.
4
448kcal

Suggestions

Ingredients

  • tablespoons butter 
  • cup couscous uncooked
  • cup cilantro leaves fresh chopped
  • teaspoon garlic minced
  • tablespoon lemon pepper 
  • tablespoons olive oil 
  • 16 ounce salmon steaks 
  • teaspoon salt 
  • cup tomatoes fresh chopped
  • cups water boiling

Equipment

  • frying pan
  • pot

Directions

  1. Heat the butter and olive oil in a large skillet over medium heat.
  2. Place salmon in the skillet, and season with garlic, lemon pepper and salt.
  3. Pour 1/4 cup water around salmon.
  4. Place tomatoes and cilantro in the skillet. Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
  5. Bring 2 cups water to boil in a pot.
  6. Remove form heat, and mix in couscous. Cover, and let sit 5 minutes.
  7. Serve the cooked salmon over couscous, and drizzle with sauce from skillet.

Nutrition Facts

Calories448kcal
Protein25.93%
Fat41.26%
Carbs32.81%

Properties

Glycemic Index
61.75
Glycemic Load
21.01
Inflammation Score
-7
Nutrition Score
22.853043576945%

Flavonoids

Naringenin
0.25mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.04mg
Myricetin
0.06mg
Quercetin
2.35mg

Nutrients percent of daily need

Calories:448.22kcal
22.41%
Fat:20.29g
31.22%
Saturated Fat:5.76g
36%
Carbohydrates:36.3g
12.1%
Net Carbohydrates:33.18g
12.07%
Sugar:1.04g
1.15%
Cholesterol:77.42mg
25.81%
Sodium:690.78mg
30.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.69g
57.39%
Vitamin B12:3.62µg
60.3%
Selenium:41.68µg
59.54%
Vitamin B3:10.71mg
53.57%
Vitamin B6:1.02mg
51.24%
Phosphorus:316.38mg
31.64%
Manganese:0.62mg
31.02%
Vitamin B2:0.48mg
28.48%
Vitamin B5:2.51mg
25.14%
Copper:0.46mg
23.14%
Vitamin B1:0.35mg
23.11%
Potassium:761.38mg
21.75%
Vitamin K:22.51µg
21.44%
Vitamin A:808.77IU
16.18%
Magnesium:61.14mg
15.29%
Fiber:3.12g
12.47%
Folate:45.55µg
11.39%
Vitamin E:1.49mg
9.92%
Iron:1.75mg
9.72%
Zinc:1.21mg
8.09%
Vitamin C:6.42mg
7.78%
Calcium:44.05mg
4.41%
Source:Allrecipes