Salmon With Lemon-Mint Crust

Dairy Free
Very Healthy
Health score
100%
Salmon With Lemon-Mint Crust
19 min.
4
322kcal

Suggestions

Ingredients

  • 16 ounces prewashed baby spinach 
  • 0.5 teaspoon pepper black divided freshly ground
  • 0.1 teaspoon pepper red crushed
  • teaspoon mint or dried fresh chopped
  •  garlic cloves peeled
  • 0.8 teaspoon kosher salt divided
  • small optional: lemon 
  • slice multigrain bread whole-wheat
  • tablespoons olive oil extra-virgin
  • 1.3 pounds salmon fillet wild

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • spatula

Directions

  1. Preheat oven to 45
  2. Zest lemon.
  3. Transfer the zest to a food processor.
  4. Cut lemon into 4 wedges; set aside.
  5. Sprinkle salmon with 1/4 teaspoon salt and 1/4 teaspoon pepper.
  6. Coarsely chop 1 garlic clove and add it to the food processor. Thinly slice remaining garlic and set it aside.
  7. Tear the bread into chunks and add to the food processor along with mint, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Process until coarse crumbs form and transfer to a small bowl. Stir in 1 teaspoon oil and set aside.
  8. Heat 2 teaspoons oil in ovenproof skillet over medium-high heat.
  9. Add salmon, skin-side up. Cook 3 minutes. Turn fish with spatula, pat crumbs over the surface, and transfer pan to the oven. Roast 5 minutes.
  10. While salmon cooks, heat remaining tablespoon oil in a large skillet over medium-high heat.
  11. Add sliced garlic and red pepper flakes. Saut 1 minute, until garlic is lightly browned.
  12. Add spinach. Stir just until wilted, season with remaining 1/4 teaspoon salt, and toss. Divide among 4 dishes. Divide salmon into 4 portions; place fish on spinach.
  13. Serve with lemon wedges.

Nutrition Facts

Calories322kcal
Protein40.08%
Fat46.11%
Carbs13.81%

Properties

Glycemic Index
47.3
Glycemic Load
3.23
Inflammation Score
-10
Nutrition Score
43.914347855941%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.54mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
1.36mg
Kaempferol
7.25mg
Myricetin
0.6mg
Quercetin
4.89mg

Nutrients percent of daily need

Calories:322.29kcal
16.11%
Fat:16.79g
25.84%
Saturated Fat:2.5g
15.61%
Carbohydrates:11.32g
3.77%
Net Carbohydrates:7.48g
2.72%
Sugar:1.51g
1.68%
Cholesterol:77.96mg
25.99%
Sodium:621.5mg
27.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.84g
65.68%
Vitamin K:552.99µg
526.66%
Vitamin A:10708.29IU
214.17%
Selenium:55.44µg
79.21%
Vitamin B12:4.51µg
75.13%
Vitamin B6:1.47mg
73.73%
Folate:261.55µg
65.39%
Manganese:1.31mg
65.32%
Vitamin B3:12.34mg
61.69%
Vitamin C:47.59mg
57.68%
Vitamin B2:0.78mg
45.63%
Potassium:1404.36mg
40.12%
Phosphorus:365.61mg
36.56%
Magnesium:139.87mg
34.97%
Vitamin B1:0.46mg
30.42%
Copper:0.55mg
27.26%
Iron:4.7mg
26.1%
Vitamin B5:2.56mg
25.62%
Vitamin E:3.41mg
22.71%
Calcium:157.46mg
15.75%
Fiber:3.84g
15.37%
Zinc:1.71mg
11.37%
Source:My Recipes