Pan Seared Salmon on Baby Arugula

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Pan Seared Salmon on Baby Arugula
45 min.
2
332kcal

Suggestions


Are you looking for a delightful, nutritious meal that is easy to prepare and packed with flavor? Look no further than our Pan Seared Salmon on Baby Arugula! This dish not only offers a stunning presentation, but it also boasts a remarkable health score of 100, making it a guilt-free indulgence for anyone watching their diet.

Salmon is a superstar in the world of healthy eating, rich in omega-3 fatty acids that promote heart health and brain function. Paired with the peppery freshness of baby arugula, sweet bursts of grape tomatoes, and zesty red onions, this recipe creates a vibrant, flavorful experience that will tantalize your taste buds.

The combination of zesty lemon juice, rich olive oil, and a splash of red-wine vinegar elevates the dish, adding a refreshing tang to the succulent salmon. This meal is not only gluten-free and dairy-free, making it accessible to many dietary preferences, but it also comes together in just 45 minutes, making it perfect for a lovely lunch or an elegant dinner.

With just 332 calories per serving, you can enjoy this delectable main dish without the worry. It’s an ideal option for a light yet satisfying meal that won’t compromise your health goals. Enjoy your culinary adventure with this Pan Seared Salmon on Baby Arugula!

Ingredients

  • cups baby arugula leaves 
  • 0.7 cup cherry tomatoes halved
  • 1.5 Tbsp juice of lemon fresh
  • Tbsp olive oil extra-virgin
  • 0.3 cup thinly slivered onion red
  • Tbsp red-wine vinegar 
  • 12 oz center-cut salmon fillets 
  • servings salt and pepper black freshly ground to taste

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. Place the salmon fillets in a shallow bowl. Toss well with lemon juice, olive oil, salt and pepper.
  2. Let rest for 15 minutes.
  3. Cook the salmon, skinside down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.
  4. Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh medium rare.
  5. Meanwhile, combine the arugula, tomatoes and onion in a bowl. Just before serving, season with salt and pepper and drizzle with oil and vinegar. Toss well.
  6. PARADE
  7. See Nutrition Data's analysis of this recipe ›

Nutrition Facts

Calories332kcal
Protein43.12%
Fat49.76%
Carbs7.12%

Properties

Glycemic Index
45.5
Glycemic Load
0.62
Inflammation Score
-8
Nutrition Score
30.147826111835%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.29mg
Kaempferol
10.6mg
Myricetin
0.01mg
Quercetin
6.83mg

Nutrients percent of daily need

Calories:332kcal
16.6%
Fat:18.09g
27.83%
Saturated Fat:2.68g
16.76%
Carbohydrates:5.81g
1.94%
Net Carbohydrates:4.59g
1.67%
Sugar:2.98g
3.32%
Cholesterol:93.55mg
31.18%
Sodium:90.07mg
3.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.27g
70.53%
Vitamin B12:5.41µg
90.15%
Selenium:62.54µg
89.34%
Vitamin B6:1.48mg
74.1%
Vitamin B3:13.76mg
68.8%
Vitamin B2:0.69mg
40.61%
Phosphorus:377.15mg
37.72%
Vitamin K:38.55µg
36.71%
Potassium:1097.54mg
31.36%
Vitamin B5:3.07mg
30.66%
Vitamin B1:0.43mg
28.5%
Vitamin C:21.69mg
26.3%
Copper:0.5mg
24.85%
Folate:84.15µg
21.04%
Vitamin A:1024.43IU
20.49%
Magnesium:71.04mg
17.76%
Iron:2.27mg
12.61%
Manganese:0.22mg
10.95%
Vitamin E:1.44mg
9.58%
Zinc:1.34mg
8.95%
Calcium:80.11mg
8.01%
Fiber:1.23g
4.91%
Source:Epicurious