Mediterranean Salmon Salad

Very Healthy
Health score
85%
Mediterranean Salmon Salad
45 min.
4
232kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • tablespoons feta cheese crumbled
  • 0.3 cup green onions chopped
  •  kalamata olives pitted chopped
  • tablespoons juice of lemon fresh
  • 0.3 teaspoon oregano dried
  • 0.5 cup orzo pasta uncooked
  • 0.5 cup bell pepper red chopped
  • 12 ounce salmon fillet 
  • 0.3 teaspoon salt 
  • cups torn spinach 

Equipment

  • bowl
  • broiler
  • broiler pan

Directions

  1. Preheat broiler.
  2. Cook pasta according to package directions, omitting salt and fat.
  3. Sprinkle salmon evenly with salt, oregano, and black pepper.
  4. Place on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  5. Let stand 5 minutes; break into bite-sized pieces with 2 forks.
  6. Combine pasta, salmon, spinach, and remaining ingredients in a medium bowl; toss well.

Nutrition Facts

Calories232kcal
Protein37.14%
Fat32.39%
Carbs30.47%

Properties

Glycemic Index
50.5
Glycemic Load
6.12
Inflammation Score
-9
Nutrition Score
24.516956515286%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Luteolin
0.25mg
Kaempferol
1.05mg
Myricetin
0.05mg
Quercetin
1.35mg

Nutrients percent of daily need

Calories:231.91kcal
11.6%
Fat:8.28g
12.73%
Saturated Fat:2.13g
13.3%
Carbohydrates:17.51g
5.84%
Net Carbohydrates:15.79g
5.74%
Sugar:1.8g
2%
Cholesterol:54.34mg
18.11%
Sodium:356.94mg
15.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.35g
42.7%
Vitamin K:87.41µg
83.25%
Selenium:44.43µg
63.47%
Vitamin B12:2.85µg
47.47%
Vitamin A:2140.76IU
42.82%
Vitamin B6:0.85mg
42.68%
Vitamin C:33.59mg
40.71%
Vitamin B3:7.44mg
37.19%
Vitamin B2:0.46mg
26.95%
Phosphorus:250.03mg
25%
Manganese:0.37mg
18.46%
Folate:71.7µg
17.93%
Potassium:619.77mg
17.71%
Vitamin B1:0.25mg
16.75%
Vitamin B5:1.67mg
16.69%
Copper:0.31mg
15.29%
Magnesium:53.11mg
13.28%
Iron:1.64mg
9.11%
Calcium:81.82mg
8.18%
Zinc:1.22mg
8.1%
Fiber:1.72g
6.87%
Vitamin E:0.86mg
5.75%
Source:My Recipes