Pan-Seared Salmon with Pumpkin Seed-Cilantro Pesto

Gluten Free
Dairy Free
Very Healthy
Health score
60%
Pan-Seared Salmon with Pumpkin Seed-Cilantro Pesto
25 min.
4
316kcal

Suggestions


Are you ready to elevate your lunch or dinner with a dish that's not only delicious but also bursting with flavor and health benefits? We present to you our Pan-Seared Salmon with Pumpkin Seed-Cilantro Pesto! This exquisite recipe showcases the rich, buttery texture of salmon paired perfectly with a vibrant and zesty pumpkin seed-cilantro pesto.

Within just 25 minutes, you can create a gluten-free and dairy-free meal that serves four, making it perfect for family dinners or gatherings with friends. The heart-healthy fats from the salmon combined with the nutrient-dense ingredients like cilantro and pumpkin seeds contribute to a meal that scores high on the health scale, boasting a remarkable caloric breakdown that suits any health-conscious diet.

The thoughtful blend of fresh lime juice and the unique crunch from toasted pumpkin seeds will invigorate your taste buds while providing an unforgettable dining experience. Whether it’s for a cozy weeknight meal or a special occasion, this dish is not only a feast for the senses but also a testament to how nutritious eating can be both quick and enjoyable. Dive into the world of flavor with this enticing recipe, and let the delightful combination of textures and tastes transport you to a culinary paradise!

Ingredients

  • 0.5 cup cilantro leaves packed (firmly )
  • 0.5 teaspoon coriander seeds 
  • 0.5  garlic clove coarsely chopped
  • servings pepper black freshly ground
  •  lime cut into 4 wedges
  • tablespoon juice of lime fresh ()
  • 2.5 teaspoons olive oil extra virgin extra-virgin divided
  • 0.5 cup pumpkin seeds shelled (pepitas)
  • 24 ounce salmon fillet wild (preferably )

Equipment

  • frying pan

Directions

  1. Heat 1 1/2 teaspoons oil in a large nonstick skilletover medium-high heat.
  2. Add pumpkin seeds;sauté until beginning to brown and pop,about 2 minutes.
  3. Transfer seeds to papertowels to drain; let cool. Reserve skillet.
  4. Pulse 6 tablespoons pumpkin seeds, cilantro,coriander seeds, and garlic in a foodprocessor until coarsely chopped. Withmachine running, gradually add 1 tablespoon limejuice, 1/4 cup oil, then 1/4 cup water, blendinguntil coarse purée forms. Season pesto totaste with salt, pepper, and more lime juice,if desired.
  5. Heat remaining 1 teaspoon oil in reservedskillet over medium heat. Season salmonfillets with salt and pepper.
  6. Add to skilletand cook until just opaque in center, 3-4minutes per side.
  7. Place fillets on plates.Spoon pesto over.
  8. Garnish with remainingpumpkin seeds.
  9. Serve with lime wedges.
  10. Per serving: 408 calories, 27 g fat, 3 g carbohydrates
  11. Bon Appétit

Nutrition Facts

Calories316kcal
Protein46.28%
Fat49.49%
Carbs4.23%

Properties

Glycemic Index
34
Glycemic Load
0.5
Inflammation Score
-6
Nutrition Score
27.472608877265%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
7.54mg
Naringenin
0.58mg
Myricetin
0.01mg
Quercetin
1.15mg

Nutrients percent of daily need

Calories:316.34kcal
15.82%
Fat:17.3g
26.62%
Saturated Fat:2.71g
16.97%
Carbohydrates:3.33g
1.11%
Net Carbohydrates:2.17g
0.79%
Sugar:0.48g
0.53%
Cholesterol:93.55mg
31.18%
Sodium:76.95mg
3.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.41g
72.81%
Vitamin B12:5.41µg
90.15%
Selenium:63.05µg
90.07%
Vitamin B6:1.42mg
70.97%
Vitamin B3:13.84mg
69.19%
Phosphorus:445.09mg
44.51%
Vitamin B2:0.67mg
39.24%
Vitamin B5:2.95mg
29.46%
Copper:0.55mg
27.7%
Vitamin B1:0.41mg
27.67%
Potassium:936.11mg
26.75%
Magnesium:99.6mg
24.9%
Manganese:0.43mg
21.25%
Iron:2.28mg
12.65%
Folate:50.15µg
12.54%
Zinc:1.76mg
11.75%
Vitamin C:6.86mg
8.32%
Vitamin K:8.58µg
8.17%
Fiber:1.16g
4.63%
Vitamin A:215.11IU
4.3%
Vitamin E:0.63mg
4.21%
Calcium:34.4mg
3.44%
Source:Epicurious