Tapenade Crusted Salmon and Orzo with Roasted Red Onions

Health score
20%
Tapenade Crusted Salmon and Orzo with Roasted Red Onions
75 min.
8
432kcal

Suggestions

Ingredients

  • fillet anchovy 
  • tablespoons butter 
  • pound orzo pasta cooked
  • servings parsley fresh chopped
  • sprigs rosemary fresh
  • cloves garlic coarsely chopped
  • cloves garlic peeled
  • tablespoon juice of lemon fresh
  • 0.3 cup olive oil 
  • 0.3 cup olive oil pure
  • servings olive tapenade black
  • 1.5 cups niçoise olives pitted
  • tablespoons pinenuts 
  •  plum tomatoes fresh quartered
  • large onions diced red
  • fillet salmon 
  • servings salt and pepper 
  • servings salt and pepper freshly ground
  •  branches thyme fresh

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • baking pan
  • aluminum foil

Directions

  1. Roasted Onions: Preheat oven to 425 degrees F.
  2. Combine all of the ingredients, except the onions in a medium shallow baking dish.
  3. Add the onions, toss them in the mixture and season with salt and pepper, to taste.
  4. Cover the onions with foil and roast for 20 minutes.
  5. Remove the foil and continue roasting until tender, about 35 to 40 minutes, basting with the juices several times. In a saute pan place butter and melt.
  6. Add orzo and tomatoes. Toss until orzo is cooked through.
  7. Place the orzo in a large bowl and spoon the onions and the cooking liquid over the pasta.
  8. Place all ingredients in a food processor and process until smooth. Season with salt and pepper, to taste.
  9. Salmon: Season the salmon with salt and pepper to taste.
  10. Spread 2 tablespoons of the tapenade over each piece of salmon (not on the skin side).
  11. Heat 2 tablespoons of olive oil in a large saute pan.
  12. Place 4 of the fillets in the pan, tapenade side down, and saute until a crust forms, about 2 minutes. Turn the fish over and continue cooking for about 5 minutes for medium-rare doneness.
  13. Serve the salmon with the Roasted onions.

Nutrition Facts

Calories432kcal
Protein20.17%
Fat58.02%
Carbs21.81%

Properties

Glycemic Index
37.56
Glycemic Load
9.13
Inflammation Score
-8
Nutrition Score
22.73652176235%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.19mg
Apigenin
8.64mg
Luteolin
0.32mg
Isorhamnetin
1.38mg
Kaempferol
0.27mg
Myricetin
0.68mg
Quercetin
5.79mg

Nutrients percent of daily need

Calories:432.01kcal
21.6%
Fat:28.04g
43.14%
Saturated Fat:5.28g
33%
Carbohydrates:23.71g
7.9%
Net Carbohydrates:20.78g
7.56%
Sugar:2.43g
2.71%
Cholesterol:55.17mg
18.39%
Sodium:849.87mg
36.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.93g
43.86%
Vitamin K:77.67µg
73.97%
Selenium:47.39µg
67.7%
Vitamin B12:2.72µg
45.3%
Vitamin B6:0.83mg
41.49%
Vitamin B3:7.54mg
37.7%
Manganese:0.54mg
27.08%
Phosphorus:242.62mg
24.26%
Vitamin E:3.43mg
22.88%
Vitamin B2:0.37mg
21.61%
Copper:0.38mg
18.86%
Potassium:606.87mg
17.34%
Vitamin B1:0.25mg
16.68%
Vitamin B5:1.6mg
15.97%
Vitamin A:766.59IU
15.33%
Vitamin C:12.63mg
15.31%
Magnesium:53.2mg
13.3%
Iron:2.26mg
12.57%
Fiber:2.93g
11.74%
Folate:42.47µg
10.62%
Zinc:1.2mg
8.03%
Calcium:51.96mg
5.2%