Pan Seared Salmon

Gluten Free
Dairy Free
Very Healthy
Health score
72%
Pan Seared Salmon
25 min.
2
485kcal
21.94%sweetness
100%saltiness
34.57%sourness
16.25%bitterness
74.72%savoriness
77.6%fattiness
0%spiciness

Ingredients

  • 0.3 teaspoon pepper black
  • tbsp optional: dill fresh chopped
  •  garlic clove sliced
  • tbsp juice of lemon 
  • servings lemon wedges 
  • 0.3 cup olive oil 
  • 12 oz salmon fillet 
  • 0.1 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. In a bowl combine 1 tbsp olive oil, salt, pepper, garlic, lemon juice, and dill.
  2. Add salmon fillets.
  3. Let them marinate for 15 minutes at room temperature.Preheat a large skillet on medium heat for 2 minutes.
  4. Add 1 tsp olive oil and then add salmon. Cook for 5 minutes per side. Salmon should be done when it flakes easily with a fork.
  5. Transfer to plates.
  6. Serve with lemon wedges.

Nutrition Facts

Calories485kcal
Protein28.19%
Fat70.74%
Carbs1.07%

Properties

Glycemic Index
51.25
Glycemic Load
0.19
Inflammation Score
-4
Nutrition Score
25.498695652174%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
1.36mg
Naringenin
0.11mg
Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
0.09mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
0.18mg

Taste

Sweetness:
21.94%
Saltiness:
100%
Sourness:
34.57%
Bitterness:
16.25%
Savoriness:
74.72%
Fattiness:
77.6%
Spiciness:
0%

Nutrients percent of daily need

Calories:485.11kcal
24.26%
Fat:37.82g
58.19%
Saturated Fat:5.4g
33.77%
Carbohydrates:1.28g
0.43%
Net Carbohydrates:1.13g
0.41%
Sugar:0.23g
0.26%
Cholesterol:93.55mg
31.18%
Sodium:221.25mg
9.62%
Protein:33.91g
67.83%
Vitamin B12:5.41µg
90.15%
Selenium:62.32µg
89.03%
Vitamin B6:1.42mg
70.77%
Vitamin B3:13.39mg
66.97%
Vitamin B2:0.65mg
38.26%
Phosphorus:343.78mg
34.38%
Vitamin B5:2.86mg
28.55%
Vitamin E:3.9mg
26.03%
Vitamin B1:0.39mg
26%
Potassium:853.69mg
24.39%
Copper:0.44mg
21.75%
Vitamin K:16.69µg
15.89%
Magnesium:50.77mg
12.69%
Folate:44.52µg
11.13%
Iron:1.59mg
8.82%
Zinc:1.12mg
7.44%
Vitamin C:4.07mg
4.93%
Manganese:0.09mg
4.41%
Calcium:25.72mg
2.57%
Vitamin A:85.65IU
1.71%
Source:Foodista