Salmon and Couscous Packets

Dairy Free
Very Healthy
Health score
71%
Salmon and Couscous Packets
40 min.
4
497kcal

Suggestions


If you're looking for a delicious and nutritious meal that's both easy to prepare and visually appealing, look no further than these Salmon and Couscous Packets. Bursting with flavors and packed with health benefits, this dish is perfect for any lunch or dinner occasion. The combination of tender salmon fillets and fluffy couscous, enriched with the sweetness of dried cranberries and the crunch of pistachios, creates a harmonious blend that is sure to tantalize your taste buds.

Not only is this recipe dairy-free, but it also boasts a Health Score of 71, making it an excellent choice for those mindful of their dietary choices. Each serving contains a satisfying 497 calories, keeping your meal both fulfilling and on the healthier side. The bright flavors of olive oil and orange zest elevate the dish, while the ease of preparing individual packets adds an element of fun to your cooking. Perfect for busy weeknights or weekend gatherings, these packets can be assembled in no time and cooked in the oven for a hassle-free experience.

Gather your friends and family, and prepare to impress them with this stunning yet straightforward dish. Each bite of this delightful salmon and couscous meal is a step towards a healthier lifestyle without sacrificing taste. So roll up your sleeves, fire up the oven, and let’s create this culinary experience together!

Ingredients

  • cup couscous 
  • 0.3 cup cranberries dried
  • tablespoons olive oil 
  • 0.5 teaspoon orange zest 
  • 0.3 cup pistachios chopped
  • 20 oz salmon fillet 
  • servings salt 
  •  shallots finely chopped

Equipment

  • baking sheet
  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Preheat oven to 400F. Warm 1 Tbsp. olive oil in a small saucepan over medium heat.
  2. Add shallot and cook, stirring, until softened, about 3 minutes. Stir in couscous, orange zest, 1 1/2 cups water and 1/2 tsp. salt and bring to a boil. Cover, remove from heat, and let stand for 5 minutes. Fluff with a fork, stir in cranberries and pistachios, and season with more salt, if desired.
  3. Mist 4 large sheets of heavy-duty aluminum foil with cooking spray. Mound some couscous in middle of each sheet. Top each with a salmon fillet.
  4. Drizzle with remaining oil and sprinkle with salt. Fold edges of packets together tightly on top to seal.
  5. Place packets on a baking sheet and bake until salmon is cooked through, about 15 minutes. Carefully unfold packets to release steam, then serve.

Nutrition Facts

Calories497kcal
Protein28.76%
Fat36.3%
Carbs34.94%

Properties

Glycemic Index
28.25
Glycemic Load
20.85
Inflammation Score
-4
Nutrition Score
25.301738832308%

Flavonoids

Cyanidin
0.61mg
Delphinidin
0.01mg
Catechin
0.27mg
Epigallocatechin
0.16mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Myricetin
0.18mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:497.06kcal
24.85%
Fat:19.84g
30.53%
Saturated Fat:2.84g
17.76%
Carbohydrates:42.99g
14.33%
Net Carbohydrates:39.41g
14.33%
Sugar:6.58g
7.31%
Cholesterol:77.96mg
25.99%
Sodium:261.84mg
11.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.37g
70.75%
Vitamin B12:4.51µg
75.13%
Selenium:52.4µg
74.86%
Vitamin B6:1.36mg
68.13%
Vitamin B3:12.81mg
64.03%
Phosphorus:399.1mg
39.91%
Vitamin B2:0.59mg
34.6%
Vitamin B1:0.46mg
30.85%
Vitamin B5:2.97mg
29.72%
Copper:0.57mg
28.59%
Potassium:870.38mg
24.87%
Manganese:0.49mg
24.56%
Magnesium:71.11mg
17.78%
Fiber:3.58g
14.33%
Folate:50.21µg
12.55%
Iron:2.05mg
11.39%
Zinc:1.47mg
9.79%
Vitamin E:1.35mg
8.98%
Vitamin K:4.84µg
4.61%
Calcium:39.05mg
3.9%
Vitamin A:89.9IU
1.8%
Vitamin C:1.29mg
1.56%
Source:My Recipes