Well-Dressed Salmon

Very Healthy
Health score
89%
Well-Dressed Salmon
25 min.
4
350kcal

Suggestions

Ingredients

  • 0.5  cucumber seedless
  • tablespoons dijon mustard 
  • 0.3 cup optional: dill fresh finely chopped
  • 0.5 cup olive oil extra-virgin plus a drizzle
  • small plum tomatoes 
  • 24 ounce salmon fillet skinless
  • servings salt and pepper black freshly ground
  • servings seafood seasoning recommended: Old Bay
  •  shallot or red divided finely chopped
  • tablespoons sugar 
  • 0.3 cup citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • whisk
  • cutting board

Directions

  1. Watch how to make this recipe.
  2. On a cutting board, dice cucumber into 1/4-inch pieces - to peel or not to peel is up to you. Seed and dice the tomatoes into 1/4-inch pieces.
  3. Combine the cucumber, tomatoes and half of the shallots or red onion in bowl and reserve.
  4. In a small bowl, whisk together mustard, sugar, and white wine vinegar and remaining half of the shallots. Stream in extra-virgin olive oil while continuing to whisk. Stir in dill and season dressing with salt and pepper, to taste.
  5. Season the salmon with seafood seasoning and a little black pepper.
  6. Heat a nonstick skillet with a drizzle of extra-virgin olive oil over medium-high heat.
  7. Place salmon rounded side down and cook until golden and a little crispy at edges, 3 to 4 minutes. Flip and cook 2 minutes more for a pink center, 4 minutes for opaque fish.
  8. Transfer salmon to dinner or serving plates, top with the cucumber-tomato relish and cover with a liberal amount of dill dressing.

Nutrition Facts

Calories350kcal
Protein40.89%
Fat43.85%
Carbs15.26%

Properties

Glycemic Index
53.52
Glycemic Load
5.13
Inflammation Score
-7
Nutrition Score
29.067391188248%

Flavonoids

Naringenin
0.21mg
Apigenin
0.03mg
Luteolin
0.04mg
Isorhamnetin
2.66mg
Kaempferol
0.65mg
Myricetin
0.07mg
Quercetin
7.4mg

Nutrients percent of daily need

Calories:349.65kcal
17.48%
Fat:16.77g
25.81%
Saturated Fat:2.54g
15.85%
Carbohydrates:13.13g
4.38%
Net Carbohydrates:11.47g
4.17%
Sugar:8.76g
9.74%
Cholesterol:93.55mg
31.18%
Sodium:164.46mg
7.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.19g
70.39%
Selenium:65.07µg
92.96%
Vitamin B12:5.41µg
90.15%
Vitamin B6:1.5mg
75.07%
Vitamin B3:13.77mg
68.86%
Vitamin B2:0.69mg
40.64%
Phosphorus:379.42mg
37.94%
Vitamin B5:3.02mg
30.25%
Potassium:1056.16mg
30.18%
Vitamin B1:0.44mg
29.33%
Vitamin K:28.34µg
26.99%
Copper:0.5mg
24.98%
Magnesium:70.83mg
17.71%
Manganese:0.35mg
17.65%
Folate:62.73µg
15.68%
Iron:2.74mg
15.2%
Vitamin A:651.42IU
13.03%
Vitamin C:10.17mg
12.33%
Zinc:1.41mg
9.38%
Calcium:68.04mg
6.8%
Vitamin E:1.02mg
6.77%
Fiber:1.66g
6.65%