Salmon, Rice, and Fried Tomatoes

Dairy Free
Health score
34%
Salmon, Rice, and Fried Tomatoes
60 min.
4
548kcal

Suggestions

Ingredients

  • tablespoon dill weed dried divided
  •  eggs beaten
  • cup flour all-purpose
  • 1.5 tablespoons lemon pepper divided
  • pound salmon 
  •  tomatoes sliced
  • tablespoons vegetable oil divided
  • cups water 
  • cup rice long grain white uncooked

Equipment

  • frying pan
  • pot

Directions

  1. Bring the rice and water to a boil in a pot. Season with 1 tablespoon lemon pepper and 1/2 tablespoon dill weed. Reduce heat to low, cover, and simmer 20 minutes.
  2. Heat 1 tablespoon oil in a skillet over medium heat.
  3. Place salmon in the skillet, and cook 20 minutes, turning once, until lightly browned and easily flaked with a fork. Set aside.
  4. Season the tomato slices with remaining lemon pepper and dill.
  5. Place the eggs and flour in 2 separate dishes. Dip each tomato slice in the egg to coat, then press in the flour, coating both sides.
  6. Heat remaining oil in the skillet over medium-high heat.
  7. Place tomato slices in the skillet, and cook 5 minutes on each side, until lightly browned.
  8. Serve salmon over the cooked rice, and top with fried tomatoes.

Nutrition Facts

Calories548kcal
Protein24.14%
Fat28.22%
Carbs47.64%

Properties

Glycemic Index
51.55
Glycemic Load
40.1
Inflammation Score
-6
Nutrition Score
28.534782917603%

Flavonoids

Naringenin
0.21mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:548.24kcal
27.41%
Fat:16.86g
25.94%
Saturated Fat:3.01g
18.82%
Carbohydrates:64.04g
21.35%
Net Carbohydrates:61.55g
22.38%
Sugar:1.04g
1.16%
Cholesterol:144.21mg
48.07%
Sodium:93.53mg
4.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.45g
64.9%
Selenium:65.83µg
94.05%
Vitamin B12:3.8µg
63.36%
Vitamin B3:11.74mg
58.72%
Vitamin B6:1.1mg
54.93%
Manganese:1.09mg
54.61%
Vitamin B2:0.72mg
42.38%
Vitamin B1:0.56mg
37.31%
Phosphorus:372.3mg
37.23%
Vitamin B5:2.89mg
28.89%
Folate:104.57µg
26.14%
Copper:0.52mg
25.84%
Potassium:800.23mg
22.86%
Iron:3.78mg
21%
Vitamin K:18.82µg
17.93%
Magnesium:65.76mg
16.44%
Zinc:1.85mg
12.32%
Fiber:2.49g
9.94%
Vitamin A:476.49IU
9.53%
Calcium:73.54mg
7.35%
Vitamin E:1.05mg
6.98%
Vitamin C:4.59mg
5.56%
Vitamin D:0.44µg
2.93%
Source:Allrecipes