Salmon with Spicy Cucumber Salad and Peanuts

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Salmon with Spicy Cucumber Salad and Peanuts
45 min.
4
299kcal

Suggestions


Elevate your dining experience with our delectable Salmon with Spicy Cucumber Salad and Peanuts! This vibrant dish not only pleases the palate but also checks all the boxes for health-conscious eaters, boasting a perfect health score of 100. Ready in just 45 minutes, it serves four, making it ideal for family dinners or impressing guests.

Picture succulent salmon fillets, expertly seared to create a crispy exterior while remaining tender and flaky on the inside. The addition of black pepper and crushed red pepper infuses a gentle heat that complements the rich flavor of the fish beautifully. But the real star of the show is the refreshing cucumber salad, which adds a cool crunch to each bite. Made from freshly sliced cucumbers, tossed with seasoned rice vinegar, a hint of sugar, and finished with crunchy unsalted peanuts, it's a delightful contrast that will awaken your taste buds.

This dish is not only gluten-free, dairy-free, and low FODMAP, but it also offers a well-balanced caloric profile at only 299 kcal per serving. It's the perfect choice for anyone seeking a satisfying yet healthy meal without sacrificing flavor. Whether you're enjoying it for lunch, dinner, or as a main course, this recipe is sure to become a favorite in your home. Dive in and discover a world of taste that’s as nourishing as it is delicious!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 teaspoon pepper red crushed
  • cups cucumber peeled seeded sliced ( 2 large)
  • teaspoons dry-roasted peanuts unsalted chopped
  • tablespoons parsley fresh chopped
  • 24 ounce salmon fillet 
  • 0.5 teaspoon salt divided
  • 0.3 cup seasoned rice vinegar 
  • teaspoons sugar 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine the first 5 ingredients in a medium bowl; stir in 1/4 teaspoon salt.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Sprinkle remaining 1/4 teaspoon salt and black pepper over fish.
  4. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
  5. Place 1 fillet in each of 4 shallow bowls, and top each serving with 1/2 cup cucumber salad and 1 teaspoon peanuts.

Nutrition Facts

Calories299kcal
Protein49.7%
Fat41.92%
Carbs8.38%

Properties

Glycemic Index
49.77
Glycemic Load
1.73
Inflammation Score
-6
Nutrition Score
28.925217597381%

Flavonoids

Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:298.76kcal
14.94%
Fat:13.51g
20.79%
Saturated Fat:2.07g
12.96%
Carbohydrates:6.07g
2.02%
Net Carbohydrates:4.51g
1.64%
Sugar:3.87g
4.3%
Cholesterol:93.55mg
31.18%
Sodium:395.42mg
17.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.04g
72.08%
Vitamin B12:5.41µg
90.15%
Selenium:62.74µg
89.64%
Vitamin B6:1.48mg
73.97%
Vitamin B3:14.22mg
71.11%
Vitamin K:42.84µg
40.8%
Vitamin B2:0.69mg
40.52%
Phosphorus:390.22mg
39.02%
Vitamin B5:3.23mg
32.31%
Potassium:1071.19mg
30.61%
Vitamin B1:0.44mg
29.6%
Copper:0.56mg
28.06%
Magnesium:75.44mg
18.86%
Folate:70.58µg
17.64%
Manganese:0.28mg
13.75%
Iron:1.96mg
10.86%
Zinc:1.45mg
9.67%
Vitamin C:6.92mg
8.39%
Vitamin A:407.09IU
8.14%
Fiber:1.56g
6.24%
Calcium:49.33mg
4.93%
Vitamin E:0.15mg
1.01%
Source:My Recipes