Pan-Seared Salmon with Kalamata Olives and Salsa Cruda

Gluten Free
Dairy Free
Very Healthy
Health score
99%
Pan-Seared Salmon with Kalamata Olives and Salsa Cruda
20 min.
4
445kcal

Suggestions


Indulge in a culinary delight with our Pan-Seared Salmon with Kalamata Olives and Salsa Cruda, a dish that perfectly balances flavor and health. This recipe is not only gluten-free and dairy-free, but it also boasts an impressive health score of 99, making it an ideal choice for those seeking a nutritious meal without compromising on taste.

Ready in just 20 minutes, this dish is perfect for a quick lunch or a satisfying dinner. The star of the show, the salmon, is rich in omega-3 fatty acids, which are essential for heart health. Paired with the briny goodness of Kalamata olives and the fresh zing of salsa cruda, each bite is a burst of Mediterranean flavor that will transport your taste buds to sun-soaked shores.

With only 445 calories per serving, this meal is a guilt-free indulgence that doesn't skimp on satisfaction. The combination of fresh ingredients, including ripe plum tomatoes and aromatic parsley, not only enhances the dish's visual appeal but also contributes to its vibrant taste profile. Whether you're a seasoned chef or a cooking novice, this recipe is straightforward and rewarding, making it a must-try for anyone looking to elevate their dining experience.

Ingredients

  • 0.3 teaspoon pepper black
  • tablespoons olive oil extra virgin divided
  • tablespoons parsley fresh chopped
  • 0.3 cup kalamata olives pitted sliced
  • teaspoon lemon zest 
  • cup plum tomatoes seeded chopped
  • tablespoons onion red finely chopped
  • 32 ounce skin-on salmon fillets frozen thawed
  • 0.8 teaspoon salt divided

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 5 ingredients, 1/4 teaspoon salt, and 2 tablespoons oil in a small bowl.
  2. Mix well, and set aside.
  3. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat.
  4. Sprinkle salmon with pepper and remaining 1/2 teaspoon salt.
  5. Place salmon in skillet, skin sides up; cook 5 minutes on each side or until skin is crisp and fish flakes easily with a fork.
  6. Transfer salmon to serving plates, and top each fillet evenly with tomato mixture.

Nutrition Facts

Calories445kcal
Protein41.82%
Fat54.99%
Carbs3.19%

Properties

Glycemic Index
32.25
Glycemic Load
0.74
Inflammation Score
-7
Nutrition Score
34.390434845634%

Flavonoids

Naringenin
0.4mg
Apigenin
4.32mg
Luteolin
0.1mg
Isorhamnetin
0.25mg
Kaempferol
0.12mg
Myricetin
0.38mg
Quercetin
1.36mg

Nutrients percent of daily need

Calories:445.1kcal
22.25%
Fat:26.74g
41.15%
Saturated Fat:3.93g
24.53%
Carbohydrates:3.49g
1.16%
Net Carbohydrates:2.17g
0.79%
Sugar:1.87g
2.07%
Cholesterol:124.74mg
41.58%
Sodium:715.86mg
31.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.77g
91.54%
Vitamin B12:7.21µg
120.2%
Selenium:82.92µg
118.46%
Vitamin B6:1.91mg
95.75%
Vitamin B3:18.24mg
91.2%
Vitamin B2:0.88mg
51.63%
Phosphorus:471.11mg
47.11%
Vitamin K:44.18µg
42.07%
Vitamin B5:3.85mg
38.47%
Potassium:1277.24mg
36.49%
Vitamin B1:0.54mg
36.08%
Copper:0.62mg
31.14%
Magnesium:75.31mg
18.83%
Folate:69.98µg
17.5%
Vitamin A:797.14IU
15.94%
Vitamin E:2.28mg
15.19%
Vitamin C:11.78mg
14.28%
Iron:2.24mg
12.46%
Zinc:1.59mg
10.6%
Manganese:0.13mg
6.52%
Fiber:1.32g
5.27%
Calcium:44.49mg
4.45%
Source:My Recipes