Salmon with Mint Sauce

Gluten Free
Health score
56%
Salmon with Mint Sauce
85 min.
6
183kcal

Suggestions


Indulge in a delightful culinary experience with our Salmon with Mint Sauce, a dish that perfectly balances flavor and health. This gluten-free recipe is not only easy to prepare but also packed with nutrients, making it an ideal choice for lunch or dinner. With a health score of 56, you can enjoy a delicious meal without the guilt.

Imagine succulent salmon fillets, rich in omega-3 fatty acids, broiled to perfection and served with a refreshing mint sauce that adds a burst of flavor. The sauce, made from creamy fat-free yogurt and zesty orange peel, is a unique twist that elevates the dish to new heights. The combination of fresh mint and garlic creates a vibrant taste that complements the natural richness of the salmon.

This recipe is perfect for gatherings, serving up to six people, making it a fantastic option for family dinners or entertaining guests. With only 183 calories per serving, you can savor every bite while staying mindful of your dietary goals. Whether you're a seasoned cook or a kitchen novice, this dish is sure to impress and satisfy your taste buds.

So, gather your ingredients and get ready to create a meal that is not only delicious but also a feast for the eyes. Your friends and family will be asking for seconds, and you’ll love how easy it is to whip up this healthy, flavorful dish!

Ingredients

  • 0.8 cup yogurt plain fat-free
  • tablespoon mint leaves dried fresh chopped
  • tablespoon mayonnaise fat-free
  • tablespoon orange zest grated
  • clove garlic finely chopped
  • 1.5 lb salmon fillet cut into 8 serving pieces
  • teaspoon lemon zest grated
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 

Equipment

  • bowl
  • oven
  • broiler pan

Directions

  1. To make sauce, in small bowl, mix yogurt, mint, mayonnaise, orange peel and garlic until well blended. Cover and refrigerate at least 1 hour but no longer than 2 days.
  2. Set oven control to broil. Spray broiler pan rack with cooking spray.
  3. Sprinkle salmon with lemon peel, salt and pepper.
  4. Place salmon on rack in broiler pan.
  5. Broil with tops about 4 inches from heat 5 to 6 minutes or until salmon flakes easily with fork.
  6. Serve with sauce.

Nutrition Facts

Calories183kcal
Protein55.1%
Fat37.29%
Carbs7.61%

Properties

Glycemic Index
10.33
Glycemic Load
0.06
Inflammation Score
-3
Nutrition Score
17.158260943125%

Flavonoids

Eriodictyol
0.26mg
Hesperetin
0.08mg
Apigenin
0.04mg
Luteolin
0.11mg
Myricetin
0.01mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:182.8kcal
9.14%
Fat:7.32g
11.27%
Saturated Fat:1.17g
7.29%
Carbohydrates:3.36g
1.12%
Net Carbohydrates:3.08g
1.12%
Sugar:2.61g
2.9%
Cholesterol:63.19mg
21.06%
Sodium:286.06mg
12.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.35g
48.7%
Vitamin B12:3.79µg
63.21%
Selenium:42.59µg
60.84%
Vitamin B6:0.95mg
47.68%
Vitamin B3:8.98mg
44.9%
Vitamin B2:0.51mg
29.82%
Phosphorus:276.75mg
27.67%
Vitamin B5:2.1mg
20.96%
Potassium:645.44mg
18.44%
Vitamin B1:0.27mg
18.28%
Copper:0.3mg
14.76%
Magnesium:39.96mg
9.99%
Folate:33.35µg
8.34%
Calcium:80.17mg
8.02%
Zinc:1.04mg
6.96%
Iron:1.01mg
5.6%
Vitamin C:2.49mg
3.01%
Manganese:0.05mg
2.47%
Vitamin A:87.77IU
1.76%
Fiber:0.28g
1.14%