Pan-Seared Salmon with Mushrooms and Spinach

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Pan-Seared Salmon with Mushrooms and Spinach
45 min.
4
264kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoon juice of lemon fresh
  • teaspoon lemon rind grated
  • 1.5 cups pre mushrooms 
  • teaspoon olive oil 
  • 24 ounce salmon fillet ()
  • 0.5 teaspoon salt divided
  • tablespoon shallots thinly sliced
  • cups pkt spinach fresh

Equipment

  • frying pan

Directions

  1. Heat a large nonstick skillet coated with cooking spray over medium-high heat.
  2. Sprinkle fish with 1/4 teaspoon salt and pepper.
  3. Add fish to pan; cook 5 minutes on each side or until fish flakes easily when tested with a fork.
  4. Remove fish from pan, and keep warm.
  5. Add oil and shallots to pan; saut 1 minute.
  6. Add mushrooms in a single layer; cook 2 minutes (do not stir). Cook an additional 2 minutes, stirring frequently.
  7. Add spinach; cook 30 seconds or until spinach wilts.
  8. Remove from heat; stir in 1/4 teaspoon salt, rind, and juice.
  9. Serve over fish.

Nutrition Facts

Calories264kcal
Protein54.67%
Fat41.64%
Carbs3.69%

Properties

Glycemic Index
31.5
Glycemic Load
0.45
Inflammation Score
-8
Nutrition Score
31.412608829529%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Luteolin
0.11mg
Kaempferol
0.96mg
Myricetin
0.05mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:264.37kcal
13.22%
Fat:11.98g
18.42%
Saturated Fat:1.84g
11.48%
Carbohydrates:2.38g
0.79%
Net Carbohydrates:1.53g
0.55%
Sugar:1.03g
1.14%
Cholesterol:93.55mg
31.18%
Sodium:379.57mg
16.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.38g
70.75%
Selenium:65.63µg
93.75%
Vitamin B12:5.42µg
90.39%
Vitamin B3:14.79mg
73.94%
Vitamin B6:1.47mg
73.43%
Vitamin K:73.28µg
69.79%
Vitamin B2:0.82mg
48.28%
Phosphorus:380.36mg
38.04%
Vitamin B5:3.39mg
33.91%
Potassium:1043.82mg
29.82%
Vitamin A:1475.7IU
29.51%
Vitamin B1:0.43mg
28.5%
Copper:0.56mg
28.2%
Folate:78.93µg
19.73%
Magnesium:65.31mg
16.33%
Iron:2mg
11.12%
Manganese:0.2mg
10.14%
Zinc:1.37mg
9.13%
Vitamin C:6.3mg
7.64%
Calcium:38.76mg
3.88%
Fiber:0.86g
3.43%
Vitamin E:0.46mg
3.05%
Source:My Recipes