Tray Baked Salmon with Olives, Green Beans, Anchovies and Tomatoes

Gluten Free
Dairy Free
Very Healthy
Health score
98%
Tray Baked Salmon with Olives, Green Beans, Anchovies and Tomatoes
25 min.
4
663kcal

Suggestions

Ingredients

  • 12 fillet anchovy 
  • handfuls olives black good
  • 20 small cherry tomatoes 
  • teaspoon dijon mustard 
  • large egg yolk 
  • tablespoons olive oil extra virgin 
  • cup approximately extra virgin olive oil 
  • handful basil fresh
  • 0.5 small clove garlic peeled
  • ounces green beans 
  • servings juice of lemon to taste
  •  lemons 
  • cup approximately olive oil 
  • 32 ounce salmon fillet steaks skinless with or , but definitely pin-boned thick
  • teaspoon salt 
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • paper towels
  • oven
  • whisk
  • mortar and pestle

Directions

  1. Tail the green beans, blanch them until tender in salted, boiling water, and drain. Put in a bowl with the cherry tomatoes and the stoned olives. Toss in the olive oil and a pinch of salt and pepper.
  2. Give the salmon fillets a quick wash under the tap and pat dry with kitchen paper towels. Squeeze the juice of 1/2 a lemon over the fillets, on both sides, then season both sides with salt and pepper and drizzle a little olive oil over the top. Preheat the oven and a roasting tray at the highest temperature. Put your 4 fillets of salmon at 1 end of the roasting tray. Toss the basil into the green beans, olives and tomatoes and place this mixture at the other end of the tray.
  3. Lay the anchovies over the green beans. Roast in the preheated oven for 10 minutes, then remove from the oven and serve with lemon quarters.
  4. This is very tasty with some homemade mayonnaise or aioli.
  5. Smash up the garlic with the salt in a mortar and pestle (if you don't have a mortar and pestle you can very finely chop the garlic).
  6. Place the egg yolk and mustard in a bowl and whisk. Then start to add your olive oil bit by bit. Once you've blended in a half cup of the olive oil you can start to add the rest in larger amounts. When you've added it all, you can add the garlic and lemon (to taste) and any extra flavors such as basil, fennel tops, dill, chopped roast nuts. To finish just season to taste with salt, freshly ground black pepper and lemon juice.

Nutrition Facts

Calories663kcal
Protein30.24%
Fat61.68%
Carbs8.08%

Properties

Glycemic Index
58.88
Glycemic Load
1.93
Inflammation Score
-8
Nutrition Score
42.379130415294%

Flavonoids

Eriodictyol
12.27mg
Hesperetin
17.24mg
Naringenin
0.5mg
Apigenin
0.1mg
Luteolin
1.26mg
Kaempferol
0.25mg
Myricetin
0.35mg
Quercetin
2.63mg

Nutrients percent of daily need

Calories:662.86kcal
33.14%
Fat:45.9g
70.62%
Saturated Fat:6.9g
43.14%
Carbohydrates:13.55g
4.52%
Net Carbohydrates:9.79g
3.56%
Sugar:5.54g
6.15%
Cholesterol:177.84mg
59.28%
Sodium:801.66mg
34.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.63g
101.26%
Selenium:91.03µg
130.04%
Vitamin B12:7.37µg
122.82%
Vitamin B6:2.08mg
104.13%
Vitamin B3:20.42mg
102.11%
Vitamin C:60.07mg
72.81%
Vitamin B2:1mg
58.85%
Phosphorus:546.1mg
54.61%
Potassium:1550.53mg
44.3%
Vitamin B5:4.33mg
43.31%
Vitamin B1:0.63mg
41.84%
Vitamin K:43.31µg
41.24%
Copper:0.73mg
36.38%
Vitamin E:5.28mg
35.2%
Folate:100.95µg
25.24%
Magnesium:97.93mg
24.48%
Iron:3.99mg
22.15%
Vitamin A:976.25IU
19.52%
Fiber:3.75g
15.01%
Manganese:0.29mg
14.65%
Zinc:2.05mg
13.7%
Calcium:99.02mg
9.9%
Vitamin D:0.23µg
1.53%