Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 19.7% of RDA
• Carbs: 14.5% of RDA
• Fat (total lipid): 30.9% of RDA
• Fiber: 9.0% of RDA
• Fructose: 1.6% of RDA
• Protein: 12.7% of RDA
• Sodium: 40.0% of RDA
• Sugar: 5.1% of RDA
• Vitamin A (IU): 15.3% of RDA
• Vitamin B6: 23.2% of RDA
• Vitamin C: 13.0% of RDA
• Iron: 2.8% of RDA
• Magnesium: 11.5% of RDA
• Manganese: 5.0% of RDA
• Niacin: 22.1% of RDA
• Potassium: 13.7% of RDA
• Zinc: 8.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat the oven to 350°.
PREPARING THE SALMON
2.
Remove any skin. Season the salmon with salt and pepper.
3.
Sear the fillet on both sides in extra virgin olive oil over medium-high heat.
4.
Place on a plate and shred with a fork into smaller pieces.
PREPARING THE PIE FILLING
5.
In a bowl, combine the potatoes, onion, milk, celery seed, garlic powder, salt and pepper.
6.
Stir in salmon and parsley.
7.
Lightly oil a 9-in. pie plate with olive oil. Spread salmon mixture into crust.
BAKING THE PIE
8.
Bake at 350° for 20 minutes.
9.
Remove and sprinkle the cheddar cheese evenly over the top.
10.
Place back in the oven and bake for another 15 minutes, or until cheese is completely melted and starting to brown.
11.
Remove and let sit for 5 minutes before serving.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 393
Protein 14.3 g
Carbohydrates 40.0 g
Iron 0.54 mg
Fiber 2.51 g
Calcium 22.1 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
