Wild Salmon with Pearl Couscous, Slow-Roasted Tomatoes, and Lemon Oregano Oil

Dairy Free
Very Healthy
Health score
100%
Wild Salmon with Pearl Couscous, Slow-Roasted Tomatoes, and Lemon Oregano Oil
1500 min.
6
518kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • 10  basil leaves fresh
  •  garlic cloves finely chopped
  • oz kalamata black pitted quartered
  • tablespoons juice of lemon fresh
  • teaspoons lemon zest fresh with a vegetable peeler and finely minced
  • 14 fl. oz. chicken broth reduced-sodium
  • teaspoon olive oil 
  • 12  oregano leaves plus 3 tablespoons fresh whole finely chopped
  • 12 oz pearl couscous (Israeli)
  • lb plum tomatoes halved lengthwise
  • 36 oz salmon fillet wild with skin (preferably center cut)
  • 0.5 teaspoon salt 
  • 1.3 teaspoons sugar 
  • cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • sieve
  • baking pan
  • aluminum foil
  • spatula
  • measuring cup

Directions

  1. Put oven rack in middle position and preheat oven to 250°F.
  2. Toss tomatoes with sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper and arrange, cut sides down, in a small shallow baking pan.
  3. Heat oil in a 9- to 10-inch heavy skillet over moderate heat until hot but not smoking, then cook garlic, stirring occasionally, until pale golden, 1 to 2 minutes. Stir in basil and whole oregano leaves, then pour oil over tomatoes. Roast tomatoes until very tender but not falling apart, 2 1/4 to 2 1/2 hours.
  4. Transfer tomatoes with a spatula to a large plate, then pour oil through a fine-mesh sieve into a small bowl or measuring cup, discarding solids. Stir in chopped oregano, zest, juice, and remaining 1/4 teaspoon salt and pepper.
  5. Heat 2 teaspoons olive oil in a 3-quart heavy saucepan over moderate heat until hot but not smoking, then toast couscous, stirring occasionally, until fragrant and pale golden, 3 to 5 minutes.
  6. Add broth, water, and salt and simmer, covered, until liquid is absorbed and couscous is al dente, 10 to 12 minutes.
  7. Remove from heat and let stand, covered, 10 minutes, then stir in 2 1/2 tablespoons lemon oregano oil. Season with salt.
  8. Put oven rack in upper third of oven and preheat oven to 500°F. Line a 17- by 12-inch shallow baking pan with foil.
  9. Arrange salmon, skin sides down, in baking pan, then drizzle with olive oil, rubbing it over tops of fillets, and sprinkle with salt. Roast salmon until just cooked through, 12 to 14 minutes.
  10. Divide couscous among 6 plates. Lift salmon flesh from skin with a slotted spatula and transfer a fillet to each bed of couscous. Put 2 tomato halves on each plate, then sprinkle salmon with olives and drizzle with some lemon oregano oil.
  11. Tomatoes can be roasted 3 days ahead and chilled in oil in an airtight container. Bring to room temperature before proceeding.

Nutrition Facts

Calories518kcal
Protein34.02%
Fat25.82%
Carbs40.16%

Properties

Glycemic Index
51.68
Glycemic Load
28.19
Inflammation Score
-10
Nutrition Score
33.669130615566%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.58mg
Luteolin
0.08mg
Kaempferol
0.07mg
Myricetin
0.12mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:517.8kcal
25.89%
Fat:14.66g
22.56%
Saturated Fat:2.3g
14.35%
Carbohydrates:51.33g
17.11%
Net Carbohydrates:46.11g
16.77%
Sugar:3.23g
3.59%
Cholesterol:93.55mg
31.18%
Sodium:522.72mg
22.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.48g
86.97%
Vitamin B12:5.48µg
91.3%
Selenium:62.47µg
89.24%
Vitamin B3:16.89mg
84.46%
Vitamin B6:1.56mg
78.19%
Phosphorus:481.6mg
48.16%
Vitamin B2:0.74mg
43.56%
Vitamin B5:3.64mg
36.43%
Manganese:0.7mg
35.11%
Potassium:1211.73mg
34.62%
Copper:0.69mg
34.52%
Vitamin B1:0.52mg
34.36%
Magnesium:92mg
23%
Vitamin K:22.06µg
21.01%
Fiber:5.22g
20.88%
Folate:71.97µg
17.99%
Iron:3.2mg
17.76%
Vitamin C:13.63mg
16.52%
Vitamin A:824.3IU
16.49%
Zinc:1.84mg
12.29%
Vitamin E:1.43mg
9.51%
Calcium:89.89mg
8.99%
Source:Epicurious