Maple-Glazed Salmon with Warm Wheat Berry Salad

Dairy Free
Very Healthy
Health score
100%
Maple-Glazed Salmon with Warm Wheat Berry Salad
45 min.
4
904kcal

Suggestions

Ingredients

  • 0.5 cup carrots diced finely
  • 0.5 cup celery diced finely
  • 0.3 cup dijon mustard 
  • 0.3 cup cranberries dried
  • cups mâche lettuce 
  • 0.3 cup maple syrup pure
  • teaspoons olive oil divided
  • 0.3 cup pecans toasted
  • 0.3 teaspoon pepper 
  • tablespoons red wine vinegar 
  • pounds salmon 
  • 0.3 teaspoon salt 
  • cups water 
  • 1.5 cups wheat berries 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • broiler
  • cutting board

Directions

  1. Bring 4 cups water to boil; add wheat berries. Reduce heat and cook, uncovered, for 1 hour or until tender and most of liquid is absorbed.
  2. Drain; set aside.
  3. Cook carrots and celery in 1 teaspoon oil in a large skillet over moderate heat for 3 minutes or until tender.
  4. Add wheat berries and cranberries, and cook, stirring, for 5 minutes or until hot.
  5. Transfer to serving bowl, and stir in next 4 ingredients (through pepper). Cover and keep warm.
  6. Preheat oven to 45
  7. Brush a baking sheet with 1 teaspoon olive oil; arrange salmon, skin side down.
  8. Combine maple syrup and mustard; spread on top of salmon. Roast in middle of oven for 7 minutes. Turn broiler on; broil salmon for 34 minutes or until golden on top.
  9. Transfer salmon to a cutting board, and cut half of it into 4 (6-ounce) pieces; reserve the rest.
  10. Reserve 1 1/2 cups wheat berry mixture. Stir mche into the remaining wheat berry salad.
  11. Serve each piece of salmon on top of salad.

Nutrition Facts

Calories904kcal
Protein35.16%
Fat29.5%
Carbs35.34%

Properties

Glycemic Index
47.33
Glycemic Load
5.6
Inflammation Score
-10
Nutrition Score
49.910869681317%

Flavonoids

Cyanidin
0.73mg
Delphinidin
0.46mg
Catechin
0.45mg
Epigallocatechin
0.35mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.14mg
Apigenin
0.36mg
Luteolin
0.15mg
Kaempferol
0.07mg
Myricetin
0.25mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:904.4kcal
45.22%
Fat:29.67g
45.64%
Saturated Fat:4.06g
25.35%
Carbohydrates:79.96g
26.65%
Net Carbohydrates:67.48g
24.54%
Sugar:20.79g
23.1%
Cholesterol:187.11mg
62.37%
Sodium:503.29mg
21.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:79.55g
159.1%
Selenium:130.08µg
185.83%
Vitamin B12:10.82µg
180.3%
Vitamin B6:2.92mg
145.93%
Vitamin B3:27.29mg
136.43%
Vitamin A:4866.68IU
97.33%
Vitamin B2:1.61mg
94.74%
Phosphorus:739.41mg
73.94%
Vitamin B1:0.89mg
59.13%
Vitamin B5:5.87mg
58.71%
Potassium:1983.08mg
56.66%
Manganese:1.04mg
52.18%
Copper:1.03mg
51.61%
Fiber:12.48g
49.91%
Iron:6.33mg
35.16%
Magnesium:128.08mg
32.02%
Folate:99.03µg
24.76%
Zinc:2.96mg
19.71%
Vitamin C:12.22mg
14.81%
Calcium:140.32mg
14.03%
Vitamin K:8.44µg
8.04%
Vitamin E:0.78mg
5.21%
Source:My Recipes