Salmon Provencal

Gluten Free
Dairy Free
Very Healthy
Popular
Health score
97%
Salmon Provencal
30 min.
4
335kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Salmon Provencal, a dish that not only delights your taste buds but also nourishes your body. This gluten-free and dairy-free recipe is packed with fresh herbs and ripe tomatoes, embodying the essence of Provencal cuisine. Ready in just 30 minutes, it’s perfect for those busy weekdays or when you want to impress guests with minimal effort.

The star of the dish, salmon, is rich in Omega-3 fatty acids, making it a heart-healthy choice, while the blend of lemon juice, balsamic vinegar, and aromatic herbs creates an irresistible tangy sauce that elevates the salmon to new heights. Each bite is a celebration of freshness and flavor!

Salmon Provencal is not only nutritious, with a health score of 97, but it is also popular among those looking for a very healthy meal option without compromising on taste. Whether for lunch, dinner, or a special gathering, this recipe accommodates four servings, ensuring there’s plenty to share. The combination of tomatoes, shallots, and fresh herbs envelops the salmon in a garden of flavor, inviting you to enjoy a restaurant-quality meal right at home.

Experience the culinary magic of this delicious and elegant dish that is sure to become a staple in your kitchen. Let’s dive into the art of cooking Salmon Provencal and savor every bite of this delightful creation!

Ingredients

  • large plum tomatoes coarsely chopped
  •  shallots coarsely chopped
  • tablespoon tarragon fresh chopped
  • tablespoon basil fresh chopped
  • tablespoon chives fresh chopped
  • tablespoon juice of lemon fresh
  • tablespoon balsamic vinegar 
  • servings salt 
  • tablespoons olive oil extra virgin 
  • fillet salmon 
  • servings pepper black freshly ground

Equipment

  • bowl
  • baking sheet
  • oven
  • knife
  • whisk
  • pot

Directions

  1. Preheat oven to 400°F.
  2. Blanch the tomatoes, then peel, core and dice: Blanch the tomatoes by first scoring the ends with a sharp knife, and then plunging them into a pot of simmering salted water for 15-30 seconds.
  3. Then put them into ice water for 1 minute.
  4. Drain the tomatoes and peel off and discard the skin.
  5. Cut the tomatoes into quarters, remove the core and seeds, and dice the flesh.
  6. Combine tomatoes, herbs, olive oil, salt: In a large bowl combine the tomatoes, tarragon, basil, chives and olive oil.
  7. Add salt to taste.
  8. Whisk together lemon juice, vinegar, shallots: In another bowl, whisk together the lemon juice, vinegar, and shallots (the acid in the lemon juice and vinegar will help take the sharp edge off of the shallots).
  9. Bake the salmon fillets: Arrange salmon fillets on an oiled baking sheet without crowding.
  10. Drizzle with olive oil and season lightly with salt.
  11. Bake until salmon is barely cooked through and lightly browned on the edges, 8-12 minutes, depending on the thickness of the salmon fillets.
  12. Mix dressing with tomato mixture, serve with salmon: To serve, mix the shallot mixture with the tomato mixture, and spoon a couple tablespoons around each fillet.
  13. Sprinkle the salmon with freshly ground black pepper.
  14. Serve immediately.

Nutrition Facts

Calories335kcal
Protein42.5%
Fat49.16%
Carbs8.34%

Properties

Glycemic Index
83.75
Glycemic Load
2.13
Inflammation Score
-7
Nutrition Score
27.81260869814%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.37mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.05mg
Kaempferol
0.12mg
Myricetin
0.06mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:335.25kcal
16.76%
Fat:18.04g
27.75%
Saturated Fat:2.69g
16.79%
Carbohydrates:6.89g
2.3%
Net Carbohydrates:5.54g
2.01%
Sugar:3.41g
3.79%
Cholesterol:93.5mg
31.17%
Sodium:275.41mg
11.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.09g
70.18%
Vitamin B12:5.41µg
90.1%
Selenium:62.37µg
89.1%
Vitamin B6:1.54mg
76.92%
Vitamin B3:13.85mg
69.23%
Vitamin B2:0.68mg
40.24%
Phosphorus:369.82mg
36.98%
Potassium:1072.16mg
30.63%
Vitamin B5:2.93mg
29.34%
Vitamin B1:0.42mg
27.92%
Copper:0.49mg
24.35%
Magnesium:65.94mg
16.49%
Folate:62.54µg
15.63%
Manganese:0.3mg
15.09%
Iron:2.39mg
13.26%
Vitamin C:10.72mg
13%
Vitamin A:589.39IU
11.79%
Vitamin K:11.87µg
11.31%
Zinc:1.33mg
8.84%
Vitamin E:1.28mg
8.53%
Calcium:55.43mg
5.54%
Fiber:1.35g
5.4%