Salmon and Greens with Potato Cakes

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Salmon and Greens with Potato Cakes
22 min.
4
454kcal

Suggestions


Looking for a delightful meal that strikes the perfect balance between health and flavor? Look no further than our Salmon and Greens with Potato Cakes! This dish not only boasts a remarkable health score of 100, making it a guilt-free indulgence, but it is also gluten-free, dairy-free, very healthy, and low FODMAP, catering to a variety of dietary needs.

In just 22 minutes, you can whip up a satisfying lunch or dinner for four that is both delicious and nutritious. Picture perfectly cooked skinless salmon fillets, flaked into tender chunks and served atop crispy potato cakes, all resting on a bed of gourmet salad greens. It’s a symphony of textures and flavors that will tantalize your taste buds!

The zesty vinaigrette made from Dijon mustard, fresh lemon juice, and capers elevates this dish with a burst of tang, while the careful combination of protein, healthy fats, and carbs ensures you’re fueling your body the right way. With only 454 calories per serving, this meal is the perfect way to nourish yourself without compromising on taste. Dive into this recipe and discover how easy it is to create a wholesome and appetizing dish that will impress your family and friends alike!

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • tablespoon capers minced drained
  • tablespoon dijon mustard 
  • tablespoons wine dry white
  • tablespoon olive oil extravirgin
  • tablespoons juice of lemon fresh (1 lemon)
  •  potatoes 
  • cups the salad 
  • 24 ounce salmon fillet skinless
  • 0.1 teaspoon salt 
  • tablespoon water 

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 35
  2. Reheat Potato Cakes according to recipe instructions on page
  3. Combine 1/4 teaspoon pepper and next 7 ingredients; stir well.
  4. Sprinkle salmon with 1/4 teaspoon pepper; coat with cooking spray.
  5. Place a large nonstick skillet over medium-high heat until hot.
  6. Add salmon; cook 4 minutes on each side or until fish flakes easily when tested with a fork.
  7. Remove salmon from pan; flake into large chunks.
  8. Place greens on serving plates; top with potato cakes.
  9. Place salmon on potato cakes; drizzle with vinaigrette.

Nutrition Facts

Calories454kcal
Protein34.81%
Fat29.61%
Carbs35.58%

Properties

Glycemic Index
40.69
Glycemic Load
27.31
Inflammation Score
-8
Nutrition Score
36.15347850841%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Eriodictyol
0.37mg
Hesperetin
1.12mg
Naringenin
0.13mg
Kaempferol
4.33mg
Quercetin
4.97mg

Nutrients percent of daily need

Calories:454.06kcal
22.7%
Fat:14.67g
22.58%
Saturated Fat:2.23g
13.95%
Carbohydrates:39.67g
13.22%
Net Carbohydrates:34.67g
12.61%
Sugar:1.99g
2.21%
Cholesterol:93.55mg
31.18%
Sodium:268.08mg
11.66%
Alcohol:0.77g
100%
Alcohol %:0.22%
100%
Protein:38.81g
77.63%
Vitamin B6:2.06mg
103.14%
Selenium:64.21µg
91.73%
Vitamin B12:5.41µg
90.15%
Vitamin B3:15.89mg
79.43%
Vitamin C:54.24mg
65.75%
Potassium:1821.85mg
52.05%
Phosphorus:483.8mg
48.38%
Vitamin B2:0.74mg
43.68%
Vitamin B1:0.58mg
38.45%
Vitamin B5:3.54mg
35.37%
Copper:0.69mg
34.55%
Magnesium:106.85mg
26.71%
Manganese:0.47mg
23.54%
Folate:93.74µg
23.44%
Fiber:5g
19.99%
Iron:3.44mg
19.1%
Zinc:1.84mg
12.25%
Vitamin A:533.94IU
10.68%
Vitamin K:7.14µg
6.8%
Calcium:56.76mg
5.68%
Vitamin E:0.57mg
3.8%
Source:My Recipes