Masters Marinated Salmon

Very Healthy
Health score
79%
Masters Marinated Salmon
155 min.
6
470kcal

Suggestions

Ingredients

  • 0.5 cup chardonnay dry
  • 0.5 cup coconut milk 
  • tablespoon cilantro leaves fresh
  • inch ginger root fresh with the tip of a spoon, and quartered
  • tablespoon curry paste green
  • stalks lemongrass fresh with the side of a knife and cut into manageable lengths 2 inches
  •  mangos peeled sliced
  • tablespoons olive oil 
  • 0.5 cup orange juice 
  • 48 ounce salmon 
  •  scallions white green
  •  shallots peeled quartered
  • 0.3 cup soya sauce 
  • 0.3 cup sambal oelek chili sauce

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • blender
  • oven mitt

Directions

  1. Add 1 at a time through the feed opening of a running blender, the mango, tender parts of lemongrass, cilantro, scallions, shallot, and ginger root until they begin to form a paste. Leave the blender running and through the feed opening add the curry paste and sriracha chili sauce and blend together for a few seconds, then continue by adding the liquids 1 at a time: Chardonnay, soy sauce, orange juice, and coconut milk. Reserve half of this mixture in a small bowl to make into a sauce.
  2. Arrange the salmon in a shallow bowl and pour the other half of the mixture over the fish. Cover and let marinate refrigerated for at least 2 hours.
  3. Preheat oven to 350 degrees F.
  4. Transfer the reserved sauce mixture to a small saucepan and cook over medium-high heat until it begins to bubble and thicken.
  5. Heat the olive oil in an oven-safe skillet and sear each side of the salmon (skin side down first) without disturbing for the first 3 to 4 minutes of sear time on each side. (This allows the surface to caramelize, so the fish won't tear apart when you flip it.)
  6. Transfer the pan to the oven to finish the fish - a further 5 to 7 minutes, depending upon the thickness of the fillets. Do not overcook the fish. It is done when it springs back upon being lightly prodded. Use an oven mitt to remove the pan from the oven (that handle will be hot).
  7. Transfer salmon to a platter and let rest.
  8. Strain the sauce and spoon over the salmon fillets.

Nutrition Facts

Calories470kcal
Protein41.97%
Fat46.97%
Carbs11.06%

Properties

Glycemic Index
56.63
Glycemic Load
4.42
Inflammation Score
-8
Nutrition Score
37.319130565809%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.59mg
Eriodictyol
0.04mg
Hesperetin
2.47mg
Naringenin
0.44mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.1mg
Myricetin
0.03mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:469.99kcal
23.5%
Fat:23.53g
36.19%
Saturated Fat:6.57g
41.03%
Carbohydrates:12.46g
4.15%
Net Carbohydrates:11.35g
4.13%
Sugar:7.61g
8.45%
Cholesterol:124.74mg
41.58%
Sodium:910.28mg
39.58%
Alcohol:2.1g
100%
Alcohol %:0.73%
100%
Protein:47.3g
94.59%
Vitamin B12:7.21µg
120.2%
Selenium:83.25µg
118.93%
Vitamin B6:1.98mg
99.03%
Vitamin B3:18.82mg
94.1%
Vitamin B2:0.92mg
54.31%
Phosphorus:509.95mg
50.99%
Vitamin B5:3.99mg
39.89%
Potassium:1390.82mg
39.74%
Vitamin C:32.5mg
39.4%
Vitamin B1:0.57mg
37.75%
Copper:0.7mg
35.22%
Manganese:0.7mg
34.91%
Folate:93.96µg
23.49%
Magnesium:93.58mg
23.4%
Iron:3.71mg
20.63%
Vitamin A:980.23IU
19.6%
Vitamin K:17.18µg
16.36%
Zinc:1.89mg
12.57%
Vitamin E:1.04mg
6.95%
Calcium:55.69mg
5.57%
Fiber:1.11g
4.43%