Salmon and Couscous Bake

Gluten Free
Dairy Free
Low Fod Map
Health score
51%
Salmon and Couscous Bake
15 min.
4
486kcal

Suggestions


Are you looking for a quick and delicious meal that’s both healthy and satisfying? Look no further than this delightful Salmon and Couscous Bake! Perfectly suited for those with dietary restrictions, this dish is gluten-free, dairy-free, and low FODMAP, making it an excellent choice for anyone seeking a nutritious option without sacrificing flavor.

In just 15 minutes, you can whip up a wholesome meal that serves four, making it ideal for family dinners or meal prep for the week ahead. The star of the show, fresh salmon fillets, are paired with a savory toasted pine nut couscous mix, complemented by the vibrant flavors of zucchini and yellow summer squash. The addition of lemon juice and dill weed elevates the dish, infusing it with a refreshing zest that will tantalize your taste buds.

This Salmon and Couscous Bake not only boasts a health score of 51 but also provides a balanced caloric breakdown, with a hearty dose of protein and healthy fats. Whether you’re enjoying it for lunch, dinner, or as a main course, this recipe is sure to impress. So, gather your ingredients and get ready to indulge in a meal that’s as nutritious as it is delicious!

Ingredients

  • pound salmon fillet 
  • 5.6 ounces pinenuts toasted
  • 1.5 cups water hot
  • tablespoon vegetable oil 
  • tablespoon juice of lemon 
  • 0.5 teaspoon dill dried
  • small zucchini coarsely chopped
  • small to 3 sized squashes yellow coarsely chopped
  • 0.3 teaspoon dill dried
  • serving pinenuts toasted

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 350°. Spray square baking dish, 8x8x2 inches, with cooking spray.
  2. Cut fish into 4 serving pieces.
  3. Stir couscous, seasoning packet from couscous mix, water, oil, lemon juice, 1/2 teaspoon dill weed, the zucchini and summer squash in baking dish.
  4. Place fish on couscous mixture.
  5. Sprinkle fish with 1/4 teaspoon dill weed.
  6. Cover and bake 20 to 25 minutes or until liquid is absorbed and fish flakes easily with fork.
  7. Sprinkle with pine nuts.

Nutrition Facts

Calories486kcal
Protein23.06%
Fat70.75%
Carbs6.19%

Properties

Glycemic Index
11.75
Glycemic Load
0.31
Inflammation Score
-7
Nutrition Score
31.398695717687%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:486.05kcal
24.3%
Fat:39.61g
60.94%
Saturated Fat:3.74g
23.36%
Carbohydrates:7.8g
2.6%
Net Carbohydrates:5.58g
2.03%
Sugar:3g
3.33%
Cholesterol:62.37mg
20.79%
Sodium:58.55mg
2.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.04g
58.09%
Manganese:3.84mg
192.17%
Vitamin B12:3.61µg
60.1%
Selenium:41.81µg
59.72%
Vitamin B3:11.05mg
55.25%
Vitamin B6:1.08mg
54.23%
Phosphorus:493.12mg
49.31%
Copper:0.89mg
44.34%
Magnesium:151.06mg
37.77%
Vitamin B2:0.6mg
35.14%
Vitamin K:31.15µg
29.66%
Vitamin B1:0.44mg
29.26%
Vitamin E:4.29mg
28.61%
Potassium:971.87mg
27.77%
Zinc:3.64mg
24.29%
Vitamin B5:2.13mg
21.3%
Iron:3.55mg
19.71%
Folate:59.08µg
14.77%
Vitamin C:12.18mg
14.76%
Fiber:2.22g
8.87%
Vitamin A:186.79IU
3.74%
Calcium:35.73mg
3.57%