Tomato-Citrus Salmon

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Tomato-Citrus Salmon
35 min.
4
338kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • large navel oranges divided
  • 0.3 cup pimiento-stuffed olives green chopped
  • 1.5 cups plum tomatoes diced
  • cup onion red thinly sliced
  • 24 ounce salmon fillet skinless
  • 0.4 teaspoon salt divided

Equipment

  • bowl
  • frying pan
  • sieve

Directions

  1. Grate 1/2 teaspoon orange rind; squeeze 1/4 cup juice from 1 orange into a sieve over a bowl. Section remaining 2 oranges to equal 1 cup sections.
  2. Sprinkle 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper over fish.
  3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  4. Add fish, top side down, to pan; cook 5 minutes.
  5. Remove fish from pan.
  6. Add onion to pan; saut 3 minutes or until tender and lightly browned.
  7. Add tomato, olives, orange juice, and orange rind to pan; cook for 3 minutes, stirring occasionally. Stir in 1/8 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Arrange fish, browned side up, over tomato mixture in pan. Cover, reduce heat, and simmer 3 minutes.
  8. Add orange sections; cook 1 minute or until desired degree of doneness.

Nutrition Facts

Calories338kcal
Protein42.44%
Fat33.01%
Carbs24.55%

Properties

Glycemic Index
24.25
Glycemic Load
1.76
Inflammation Score
-9
Nutrition Score
33.734347882478%

Flavonoids

Hesperetin
22.96mg
Naringenin
8.06mg
Luteolin
0.79mg
Isorhamnetin
2mg
Kaempferol
0.35mg
Myricetin
0.14mg
Quercetin
8.84mg

Nutrients percent of daily need

Calories:337.82kcal
16.89%
Fat:12.46g
19.17%
Saturated Fat:1.9g
11.89%
Carbohydrates:20.84g
6.95%
Net Carbohydrates:16.44g
5.98%
Sugar:13g
14.45%
Cholesterol:93.55mg
31.18%
Sodium:431.62mg
18.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.04g
72.07%
Vitamin C:77.17mg
93.54%
Vitamin B12:5.41µg
90.15%
Selenium:62.37µg
89.11%
Vitamin B6:1.6mg
79.83%
Vitamin B3:14.41mg
72.06%
Vitamin B2:0.73mg
42.86%
Phosphorus:397.97mg
39.8%
Potassium:1283.35mg
36.67%
Vitamin B1:0.51mg
33.94%
Vitamin B5:3.24mg
32.38%
Copper:0.55mg
27.39%
Folate:99.43µg
24.86%
Vitamin A:1101.76IU
22.04%
Magnesium:76mg
19%
Fiber:4.4g
17.59%
Manganese:0.24mg
12.14%
Iron:1.89mg
10.49%
Zinc:1.4mg
9.32%
Calcium:89.26mg
8.93%
Vitamin K:7.7µg
7.33%
Vitamin E:0.97mg
6.46%
Source:My Recipes