Pan Seared Salmon with Citrus Vinegar Glaze and Green Beans

Gluten Free
Dairy Free
Very Healthy
Health score
81%
Pan Seared Salmon with Citrus Vinegar Glaze and Green Beans
28 min.
4
480kcal

Suggestions

Ingredients

  • 0.5 cup balsamic vinegar 
  • tablespoons brown sugar 
  • 0.5 cup cooking wine dry white
  • pound green beans trimmed
  • teaspoons juice of lemon 
  • slices lemon rind 
  • servings olive oil extra-virgin for brushing fish
  • tablespoons orange juice 
  • 24 ounce salmon fillet 
  • servings salt and pepper 

Equipment

  • frying pan

Directions

  1. Preheat a cast iron pan or heavy bottomed skillet over medium high heat.
  2. Brush the salmon fillets with oil. Season with salt and pepper. Cook salmon until just cooked through, about 3 minutes on each side.
  3. While salmon cooks, bring wine, vinegar, citrus juices and brown sugar to a boil over high heat. Reduce glaze 3 or 4 minutes, until thickened.
  4. Remove from heat. Stir in 1/2 teaspoon coarse black pepper.
  5. In a second skillet, bring 1/2-inch water to a boil with green beans and pieces of orange and/or lemon rind. Cover the green beans and cook 3 or 4 minutes.
  6. Drain the beans and toss with a drizzle of oil (optional) and season with salt and pepper.
  7. Drizzle glaze over salmon fillets and serve with citrus green beans.

Nutrition Facts

Calories480kcal
Protein31.77%
Fat49.65%
Carbs18.58%

Properties

Glycemic Index
40.75
Glycemic Load
5.51
Inflammation Score
-8
Nutrition Score
32.90173949366%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.14mg
Hesperetin
1.5mg
Naringenin
0.33mg
Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
0.51mg
Myricetin
0.16mg
Quercetin
3.14mg

Nutrients percent of daily need

Calories:480.39kcal
24.02%
Fat:25.06g
38.55%
Saturated Fat:3.66g
22.88%
Carbohydrates:21.09g
7.03%
Net Carbohydrates:17.98g
6.54%
Sugar:15.36g
17.06%
Cholesterol:93.55mg
31.18%
Sodium:286.35mg
12.45%
Alcohol:3.09g
100%
Alcohol %:1.04%
100%
Protein:36.08g
72.16%
Vitamin B12:5.41µg
90.15%
Selenium:62.88µg
89.83%
Vitamin B6:1.57mg
78.69%
Vitamin B3:14.28mg
71.39%
Vitamin K:57.32µg
54.59%
Vitamin B2:0.77mg
45.41%
Phosphorus:396.66mg
39.67%
Potassium:1157.88mg
33.08%
Vitamin B1:0.49mg
32.49%
Vitamin B5:3.13mg
31.27%
Copper:0.52mg
26.02%
Vitamin C:19.37mg
23.48%
Magnesium:86.17mg
21.54%
Folate:83.39µg
20.85%
Manganese:0.35mg
17.74%
Vitamin A:867.76IU
17.36%
Vitamin E:2.49mg
16.59%
Iron:2.98mg
16.57%
Fiber:3.11g
12.45%
Zinc:1.43mg
9.54%
Calcium:80.34mg
8.03%