Seared Salmon Steaks

Gluten Free
Dairy Free
Health score
54%
Seared Salmon Steaks
45 min.
4
181kcal

Suggestions


Looking for a healthy and delicious meal that's quick to prepare? Look no further than these Seared Salmon Steaks! Packed with flavors and nutrients, this dish is perfect for anyone looking to enjoy a fulfilling lunch or dinner without compromising on health. Whether you're hosting a dinner party or just treating yourself to a weeknight meal, this salmon recipe promises to impress.

With its vibrant curry seasoning blend and a zesty kick from lemon and orange juices, each bite of this salmon will transport your taste buds to a culinary paradise. Not only is it a delight to the senses, but it's also gluten-free and dairy-free, making it suitable for various dietary needs. With just 181 calories per serving, it’s a guilt-free indulgence you can feel good about.

The searing process locks in the natural flavors of the salmon while keeping it tender and flaky—perfectly complemented by a savory soy sauce glaze and a sprinkle of fresh green onions. In just 45 minutes, you can serve up a stunning main course that looks as good as it tastes. So, gather your ingredients and prepare to savor a dish that embodies health without sacrificing flavor!

Ingredients

  • teaspoon curry seasoning blend 
  • 0.5 teaspoon sesame oil dark
  • tablespoon cooking sherry dry
  •  green onions thinly sliced
  • teaspoon juice of lemon 
  • tablespoons soya sauce low-sodium
  • tablespoons orange juice unsweetened
  • 16 ounce salmon fillet ()

Equipment

  • frying pan

Directions

  1. Coat fillets with cooking spray; sprinkle 1 teaspoon Curry Seasoning evenly over fillets.
  2. Coat a large nonstick skillet with cooking spray; place over high heat until very hot.
  3. Add fillets, and cook, uncovered, 3 minutes on each side. Cover and cook 3 minutes or until fish flakes easily when tested with a fork.
  4. Transfer to a serving platter, and keep warm.
  5. Add soy sauce and next 3 ingredients to skillet; cook over high heat, deglazing skillet by scraping particles that cling to bottom.
  6. Add sesame oil; stir well.
  7. Pour soy sauce mixture over fish and sprinkle with green onions.

Nutrition Facts

Calories181kcal
Protein54.2%
Fat40.61%
Carbs5.19%

Properties

Glycemic Index
26
Glycemic Load
0.56
Inflammation Score
-4
Nutrition Score
17.383478149124%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Eriodictyol
0.08mg
Hesperetin
1.21mg
Naringenin
0.21mg
Kaempferol
0.08mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:180.73kcal
9.04%
Fat:7.81g
12.02%
Saturated Fat:1.2g
7.51%
Carbohydrates:2.25g
0.75%
Net Carbohydrates:1.85g
0.67%
Sugar:0.98g
1.08%
Cholesterol:62.37mg
20.79%
Sodium:339.4mg
14.76%
Alcohol:0.39g
100%
Alcohol %:0.34%
100%
Protein:23.46g
46.92%
Vitamin B12:3.61µg
60.1%
Selenium:41.57µg
59.38%
Vitamin B6:0.96mg
47.78%
Vitamin B3:9.09mg
45.46%
Vitamin B2:0.46mg
27.04%
Phosphorus:246.26mg
24.63%
Vitamin B5:1.94mg
19.37%
Vitamin B1:0.27mg
18.15%
Potassium:629.04mg
17.97%
Copper:0.3mg
15.03%
Vitamin K:13.01µg
12.39%
Magnesium:42.26mg
10.57%
Folate:39.32µg
9.83%
Vitamin C:5.92mg
7.17%
Iron:1.28mg
7.11%
Zinc:0.84mg
5.61%
Manganese:0.09mg
4.44%
Vitamin A:127.18IU
2.54%
Calcium:24.07mg
2.41%
Fiber:0.4g
1.59%
Vitamin E:0.19mg
1.25%
Source:My Recipes