Pan-Seared Salmon with Warm Vegetable Medley

Gluten Free
Dairy Free
Health score
9%
Pan-Seared Salmon with Warm Vegetable Medley
25 min.
25
74kcal

Suggestions

Ingredients

  • oz baby spinach leaves 
  • 15 oz black beans drained canned
  • 0.3 tsp ground pepper red (cayenne)
  • 0.3 cup 1/4 cup kraft zesty italian dressing italian kraft
  • Tbsp oil divided
  • cups cabbage shredded red
  • 1.5 lb salmon fillet 

Equipment

  • frying pan

Directions

  1. Heat 1 Tbsp. oil in large skillet on medium-high heat.
  2. Add fish; cook 4 min. on each side or until fish flakes easily with fork and is golden brown on both sides.
  3. Remove from skillet; cover to keep warm.
  4. Heat remaining oil in skillet.
  5. Add cabbage; cook and stir 1 min.
  6. Add beans; cook 2 min. or until heated through. Stir in spinach; cook 2 min. or just until wilted, stirring occasionally.
  7. Remove from heat. Stir in dressing and pepper.
  8. Spoon cabbage mixture onto serving plates; top with fish.

Nutrition Facts

Calories74kcal
Protein36.75%
Fat41.7%
Carbs21.55%

Properties

Glycemic Index
3.84
Glycemic Load
0.17
Inflammation Score
-7
Nutrition Score
9.5439130326976%

Flavonoids

Cyanidin
14.94mg
Delphinidin
0.01mg
Luteolin
0.08mg
Kaempferol
0.65mg
Myricetin
0.05mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:74.28kcal
3.71%
Fat:3.44g
5.3%
Saturated Fat:0.44g
2.75%
Carbohydrates:4.01g
1.34%
Net Carbohydrates:2.45g
0.89%
Sugar:0.57g
0.63%
Cholesterol:14.97mg
4.99%
Sodium:110.62mg
4.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.83g
13.66%
Vitamin K:54.14µg
51.56%
Vitamin A:1056.36IU
21.13%
Selenium:10.35µg
14.78%
Vitamin B12:0.87µg
14.42%
Vitamin B6:0.27mg
13.44%
Vitamin B3:2.35mg
11.76%
Folate:38.28µg
9.57%
Vitamin C:7.41mg
8.98%
Vitamin B2:0.15mg
8.72%
Phosphorus:80.34mg
8.03%
Manganese:0.15mg
7.7%
Potassium:262.33mg
7.5%
Vitamin B1:0.1mg
6.56%
Fiber:1.55g
6.21%
Magnesium:23.19mg
5.8%
Copper:0.12mg
5.78%
Vitamin B5:0.5mg
5.01%
Iron:0.88mg
4.9%
Vitamin E:0.47mg
3.12%
Calcium:22.86mg
2.29%
Zinc:0.34mg
2.25%