Pan-Seared Salmon Puttanesca

Gluten Free
Dairy Free
Health score
33%
Pan-Seared Salmon Puttanesca
35 min.
4
309kcal

Suggestions

Ingredients

  • 0.3 cup balsamic vinaigrette dressing kraft
  • 0.3 cup olives black pitted chopped
  • 14.5 oz canned tomatoes diced drained canned
  • Tbsp capers rinsed drained
  • tsp grey poupon dijon mustard 
  • 0.3 cup parsley fresh divided chopped
  • clove garlic minced
  • Tbsp oil 
  • 0.5 cup onions chopped
  • lb salmon fillet tile-shaped cut into 4 pieces
  • 0.3 cup sun-dried tomatoes chopped

Equipment

  • frying pan

Directions

  1. Coat fish with mustard.
  2. Heat oil in medium skillet on medium-high heat.
  3. Add fish; cook 3 min. on each side or until browned on both sides.
  4. Remove fish from skillet; cover to keep warm.
  5. Add onions and garlic to skillet; cook 3 min., stirring occasionally.
  6. Add all remaining ingredients except 1 Tbsp. parsley. Cook 5 min.; stir. Top with fish; cover. Cook 4 to 5 min. or until fish flakes easily with fork.
  7. Sprinkle with remaining parsley.

Nutrition Facts

Calories309kcal
Protein32.25%
Fat52.07%
Carbs15.68%

Properties

Glycemic Index
37.75
Glycemic Load
1.45
Inflammation Score
-7
Nutrition Score
27.067825835684%

Flavonoids

Apigenin
10.79mg
Luteolin
0.13mg
Isorhamnetin
1mg
Kaempferol
5.86mg
Myricetin
0.79mg
Quercetin
12.02mg

Nutrients percent of daily need

Calories:309.21kcal
15.46%
Fat:18.04g
27.75%
Saturated Fat:2.12g
13.26%
Carbohydrates:12.23g
4.08%
Net Carbohydrates:9.15g
3.33%
Sugar:6.57g
7.3%
Cholesterol:62.37mg
20.79%
Sodium:660.13mg
28.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.14g
50.28%
Vitamin K:91.79µg
87.42%
Selenium:44.34µg
63.34%
Vitamin B12:3.61µg
60.1%
Vitamin B6:1.11mg
55.51%
Vitamin B3:10.44mg
52.22%
Vitamin B2:0.54mg
31.93%
Potassium:1059.21mg
30.26%
Phosphorus:288.16mg
28.82%
Vitamin C:20.83mg
25.24%
Copper:0.5mg
25.02%
Vitamin B1:0.37mg
24.55%
Vitamin B5:2.22mg
22.23%
Iron:3.11mg
17.26%
Magnesium:67.56mg
16.89%
Manganese:0.3mg
15%
Vitamin A:690.88IU
13.82%
Folate:54.35µg
13.59%
Fiber:3.08g
12.32%
Vitamin E:1.74mg
11.57%
Calcium:77.4mg
7.74%
Zinc:1.16mg
7.73%