Mustard Pepper Salmon with Red Wine Sauce

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
95%
Mustard Pepper Salmon with Red Wine Sauce
30 min.
4
285kcal

Suggestions

Ingredients

  • large to 6 basil leaves fresh
  • tablespoon mustard seeds 
  • teaspoons olive oil extra-virgin
  • teaspoons oregano leaves fresh
  • tablespoon pepper freshly ground
  • 0.5 cup red wine 
  • 20 ounce fillets salmon fresh
  • small zucchini 

Equipment

  • frying pan
  • sauce pan
  • oven
  • baking pan
  • microwave

Directions

  1. Boil or microwave the whole zucchini until just cooked through. Allow to cool enough to slice into thin strips. Set aside.
  2. Remove the skin and bones from the salmon.
  3. Combine the pepper, mustard seeds, and oregano and press onto the salmon tops to coat.
  4. Heat the oil in a nonstick pan and cook the salmon for 1 to 2 minutes on each side.
  5. Transfer to a baking dish and keep warm in a very low oven.
  6. Pour the red wine into the pan and cook until the wine reduces and thickens. Return the zucchini strips to a separate saucepan with a little water or stock and the basil and reheat.
  7. Serve the salmon over the zucchini and spoon over the red wine sauce.

Nutrition Facts

Calories285kcal
Protein46.67%
Fat42.81%
Carbs10.52%

Properties

Glycemic Index
34.25
Glycemic Load
0.69
Inflammation Score
-9
Nutrition Score
27.515652055326%

Flavonoids

Cyanidin
0.06mg
Petunidin
0.59mg
Delphinidin
0.6mg
Malvidin
4.15mg
Peonidin
0.38mg
Catechin
2.14mg
Epigallocatechin
0.02mg
Epicatechin
1.14mg
Hesperetin
0.19mg
Naringenin
0.53mg
Apigenin
0.04mg
Luteolin
0.01mg
Isorhamnetin
0.01mg
Kaempferol
0.03mg
Myricetin
0.13mg
Quercetin
1.09mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:285kcal
14.25%
Fat:12.46g
19.16%
Saturated Fat:1.86g
11.61%
Carbohydrates:6.88g
2.29%
Net Carbohydrates:4.56g
1.66%
Sugar:3.37g
3.75%
Cholesterol:77.96mg
25.99%
Sodium:73.97mg
3.22%
Alcohol:3.18g
100%
Alcohol %:1.36%
100%
Protein:30.55g
61.09%
Selenium:57.88µg
82.68%
Vitamin B12:4.51µg
75.13%
Vitamin B6:1.4mg
69.76%
Vitamin B3:11.94mg
59.69%
Vitamin B2:0.67mg
39.67%
Phosphorus:362.08mg
36.21%
Potassium:1094.67mg
31.28%
Manganese:0.58mg
29.21%
Vitamin B1:0.4mg
26.71%
Vitamin B5:2.66mg
26.62%
Vitamin C:21.41mg
25.95%
Copper:0.47mg
23.29%
Magnesium:81.64mg
20.41%
Folate:71.41µg
17.85%
Vitamin K:16.88µg
16.08%
Iron:2.5mg
13.89%
Zinc:1.54mg
10.28%
Fiber:2.33g
9.31%
Calcium:68.95mg
6.89%
Vitamin A:340.47IU
6.81%
Vitamin E:0.77mg
5.14%