Seared Salmon with Wilted Spinach

Gluten Free
Dairy Free
Very Healthy
Health score
81%
Seared Salmon with Wilted Spinach
17 min.
4
312kcal

Suggestions

Ingredients

  • ounce baby spinach 
  • 0.3 teaspoon pepper black divided
  • tablespoon canola oil divided
  • tablespoons basil leaves fresh
  •  garlic cloves sliced
  • pint grape tomatoes halved
  • 0.8 teaspoon kosher salt divided
  • 24 ounce salmon fillet 

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 45
  2. Sprinkle salmon with 1/2 teaspoon salt and 1/8 teaspoon pepper.
  3. Heat a large cast-iron skillet over high heat.
  4. Add 2 teaspoons oil; swirl.
  5. Add fillets, skin side down; cook for 3 minutes or until skin begins to brown, gently pressing fillets.
  6. Place pan in oven.
  7. Bake at 450 for 6 minutes or until desired degree of doneness.
  8. Heat a nonstick skillet over medium-high heat.
  9. Add 1 teaspoon oil; swirl.
  10. Add tomatoes; saut 1 minute.
  11. Add garlic; saut for 30 seconds, stirring constantly.
  12. Add spinach; remove from heat. Toss until spinach wilts. Stir in 1/4 teaspoon salt and 1/8 teaspoon pepper.
  13. Place about 1/2 cup spinach mixture on each of 4 plates; top each serving with 1 fillet and basil.

Nutrition Facts

Calories312kcal
Protein47.27%
Fat42.75%
Carbs9.98%

Properties

Glycemic Index
50.5
Glycemic Load
1.73
Inflammation Score
-10
Nutrition Score
42.729130827862%

Flavonoids

Naringenin
0.8mg
Luteolin
0.47mg
Kaempferol
4.18mg
Myricetin
0.41mg
Quercetin
3.26mg

Nutrients percent of daily need

Calories:312.34kcal
15.62%
Fat:14.79g
22.76%
Saturated Fat:2g
12.52%
Carbohydrates:7.77g
2.59%
Net Carbohydrates:4.85g
1.76%
Sugar:3.41g
3.78%
Cholesterol:93.55mg
31.18%
Sodium:567.62mg
24.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.8g
73.6%
Vitamin K:324.32µg
308.88%
Vitamin A:7088.32IU
141.77%
Vitamin B12:5.41µg
90.15%
Selenium:63.05µg
90.08%
Vitamin B6:1.64mg
82.01%
Vitamin B3:14.56mg
72.8%
Vitamin B2:0.79mg
46.64%
Folate:184.78µg
46.2%
Vitamin C:35.01mg
42.44%
Potassium:1483.48mg
42.39%
Phosphorus:404.04mg
40.4%
Manganese:0.8mg
40.02%
Vitamin B1:0.48mg
32.19%
Vitamin B5:2.99mg
29.94%
Copper:0.59mg
29.53%
Magnesium:114.16mg
28.54%
Iron:3.49mg
19.41%
Vitamin E:2.56mg
17.05%
Fiber:2.92g
11.67%
Zinc:1.66mg
11.1%
Calcium:102.06mg
10.21%
Source:My Recipes