Moroccan Spiced Salmon

Very Healthy
Health score
100%
Moroccan Spiced Salmon
45 min.
6
514kcal

Suggestions


Elevate your dinner table with this delightful Moroccan Spiced Salmon, a recipe that's not only bursting with flavor but also boasts a perfect health score of 100. This dish seamlessly combines the rich, aromatic spices of Morocco with the lightness of salmon, making it an excellent choice for lunch or dinner. Each serving offers a satisfying 514 calories, presenting a delicious balance of protein, healthy fats, and hearty carbohydrates.

Imagine succulent salmon fillets marinated in an exotic blend of spices, including ground cumin, turmeric, and star anise, which infuse each bite with warmth and depth. Accompanying the salmon is a vibrant vegetable couscous, featuring a colorful medley of eggplant, bell peppers, and zucchini, all sautéed to perfection. Topping off this culinary adventure is a drizzle of creamy yogurt and a hint of fresh mint, creating a refreshing contrast to the spices.

Ready in just 45 minutes and served generously for six, this dish is perfect for family gatherings or intimate dinners. It is a celebration of healthy eating without sacrificing flavor, ensuring that every bite leaves your taste buds dancing. Experience the vibrant essence of Moroccan cuisine with this spiced salmon that promises to become a staple in your home. Gather your ingredients, fire up your skillet, and prepare to impress with a meal that sings of warmth, culture, and wholesome goodness!

Ingredients

  • 0.1 teaspoon pepper black
  • 1.3 cups couscous uncooked
  • 0.8 cup eggplant diced peeled finely
  • tablespoons yogurt plain fat-free
  • teaspoon fennel seeds 
  • tablespoon mint leaves fresh chopped
  •  garlic clove 
  • teaspoon ground cardamom 
  • 0.5 teaspoon ground cinnamon 
  • 0.5 teaspoon ground coriander 
  • teaspoons ground cumin 
  • 2.5 tablespoons ground cumin 
  • teaspoon ground pepper red
  • teaspoons ground pepper red
  • teaspoon turmeric 
  • tablespoon olive oil 
  • tablespoons olive oil 
  • 0.3 cup olives ripe finely chopped
  • 0.5 cup onion diced finely
  • tablespoons paprika 
  • 0.5 cup bell pepper diced red finely
  • 0.8 cup bell pepper red peeled
  • 36 ounce salmon fillet 
  • 0.1 teaspoon salt 
  • 0.5 teaspoon salt 
  • tablespoon sherry vinegar 
  •  star anise 
  • 0.5 cup tomatoes diced finely
  • 1.8 cups water 
  • 0.5 cup bell pepper diced yellow finely
  • 0.8 cup zucchini diced finely

Equipment

  • frying pan
  • paper towels
  • sauce pan
  • oven
  • blender
  • aluminum foil
  • ziploc bags

Directions

  1. Preheat oven to 45
  2. Place fennel and star anise in a spice or coffee grinder, and process until ground.
  3. Combine fennel mixture, ground cumin, ground red pepper, cardamom, turmeric, coriander, and cinnamon in a large zip-top plastic bag.
  4. Add salmon, and toss gently to coat. Seal bag and marinate salmon in refrigerator 1 hour, turning bag occasionally.
  5. Combine all ingredients in a blender; and process until smooth. Cover and set aside.
  6. Heat oil in a large nonstick skillet over medium-high heat, and add zucchini and next 4 ingredients (zucchini through onion). Saut zucchini mixture 2 minutes or until vegetables are crisp-tender. Reserve 2 tablespoons sauted vegetables for garnish.
  7. Bring water and salt to a boil in a large saucepan, and gradually stir in couscous.
  8. Remove from heat, and cover; let stand 5 minutes. Fluff with a fork. Stir in remaining sauted vegetables, tomato, olives, mint, and black pepper. Set aside; keep warm.
  9. Remove Spiced Salmon from bag. Wipe skillet with a paper towel; wrap handle of skillet with foil. Coat pan with cooking spray; heat over medium-high heat until hot.
  10. Add salmon; saut 4 minutes per side.
  11. Place skillet in oven; bake at 450 for 4 minutes.
  12. Place 1 1/4 cups Vegetable Couscous on each of 6 serving plates; top with a salmon fillet and 1 teaspoon reserved sauted vegetables. Spoon 1 tablespoon Harissa Vinaigrette and 1 tablespoon yogurt in small dollops around salmon.
  13. Garnish with shredded fresh mint leaves, if desired.
  14. Note: Harissa Vinaigrette can be prepared in advance; cover and chill. Leftover vinaigrette may be used as a sauce for vegetables or as a condiment for meats.

Nutrition Facts

Calories514kcal
Protein32.6%
Fat36.46%
Carbs30.94%

Properties

Glycemic Index
68.33
Glycemic Load
18.18
Inflammation Score
-10
Nutrition Score
40.382608579553%

Flavonoids

Delphinidin
8.78mg
Eriodictyol
0.26mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
0.05mg
Luteolin
0.47mg
Isorhamnetin
0.67mg
Kaempferol
0.11mg
Myricetin
0.06mg
Quercetin
3.09mg

Nutrients percent of daily need

Calories:513.58kcal
25.68%
Fat:20.78g
31.96%
Saturated Fat:3.05g
19.07%
Carbohydrates:39.68g
13.23%
Net Carbohydrates:34.04g
12.38%
Sugar:4.96g
5.51%
Cholesterol:93.95mg
31.32%
Sodium:469.1mg
20.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.8g
83.6%
Vitamin B12:5.53µg
92.18%
Selenium:63.62µg
90.88%
Vitamin B6:1.72mg
86.01%
Vitamin C:70.15mg
85.03%
Vitamin B3:15.85mg
79.23%
Vitamin A:2875.43IU
57.51%
Phosphorus:491.74mg
49.17%
Vitamin B2:0.83mg
48.84%
Manganese:0.81mg
40.32%
Potassium:1313.48mg
37.53%
Vitamin B5:3.68mg
36.82%
Vitamin B1:0.53mg
35.49%
Copper:0.65mg
32.43%
Iron:5.27mg
29.26%
Magnesium:104.5mg
26.12%
Fiber:5.64g
22.55%
Folate:83.88µg
20.97%
Vitamin E:3mg
20.01%
Zinc:2.17mg
14.44%
Calcium:135.67mg
13.57%
Vitamin K:10.96µg
10.44%
Source:My Recipes