Pan-Seared Salmon with Pineapple-Jalapeno Relish

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Pan-Seared Salmon with Pineapple-Jalapeno Relish
45 min.
4
300kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • teaspoon chili powder 
  •  jalapeno seeded finely chopped
  • tablespoon juice of lemon fresh
  • cups pineapple chopped
  • 0.3 cup bell pepper red finely chopped
  • 0.3 cup onion red finely chopped
  • 24 ounce salmon fillet 
  • 0.5 teaspoon salt divided
  • teaspoons sugar 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 6 ingredients in a medium bowl; stir in 1/4 teaspoon salt.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Combine remaining 1/4 teaspoon salt, chili powder, and black pepper, stirring well; sprinkle evenly over fish.
  4. Add fish to pan, skin side up; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  5. Serve with pineapple mixture.

Nutrition Facts

Calories300kcal
Protein46.38%
Fat33.33%
Carbs20.29%

Properties

Glycemic Index
62.94
Glycemic Load
7.44
Inflammation Score
-7
Nutrition Score
30.874782790308%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.11mg
Isorhamnetin
0.5mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
2.36mg

Nutrients percent of daily need

Calories:300.47kcal
15.02%
Fat:11.02g
16.96%
Saturated Fat:1.7g
10.65%
Carbohydrates:15.11g
5.04%
Net Carbohydrates:13.27g
4.83%
Sugar:11.21g
12.46%
Cholesterol:93.55mg
31.18%
Sodium:375.51mg
16.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.52g
69.04%
Vitamin B12:5.41µg
90.15%
Selenium:62.37µg
89.09%
Vitamin B6:1.55mg
77.51%
Vitamin B3:13.99mg
69.96%
Vitamin C:57.7mg
69.94%
Manganese:0.84mg
42.22%
Vitamin B2:0.69mg
40.69%
Phosphorus:355.02mg
35.5%
Vitamin B1:0.46mg
30.86%
Vitamin B5:3.07mg
30.7%
Potassium:981.7mg
28.05%
Copper:0.53mg
26.54%
Folate:65.41µg
16.35%
Magnesium:63.06mg
15.77%
Vitamin A:594.55IU
11.89%
Iron:1.77mg
9.86%
Zinc:1.26mg
8.39%
Fiber:1.84g
7.34%
Calcium:37.14mg
3.71%
Vitamin E:0.49mg
3.26%
Vitamin K:2.45µg
2.34%
Source:My Recipes