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40 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
breadcrumb
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
chinook salmon
mediterranean
vegan
(?)
Not vegan due to:
chinook salmon
vegetarian
(?)
Not vegetarian due to:
chinook salmon
pescatarian
paleo
(?)
Not paleo due to:
breadcrumb
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.1% of RDA
• Calories: 20.2% of RDA
• Carbs: 4.1% of RDA
• Fat (total lipid): 36.6% of RDA
• Fiber: 4.5% of RDA
• Fructose: 1.0% of RDA
• Protein: 32.2% of RDA
• Sodium: 17.8% of RDA
• Sugar: 4.1% of RDA
• Vitamin A (IU): 37.0% of RDA
• Vitamin B6: 37.6% of RDA
• Vitamin C: 18.0% of RDA
• Iron: 2.8% of RDA
• Magnesium: 44.6% of RDA
• Manganese: 4.9% of RDA
• Niacin: 84.8% of RDA
• Potassium: 21.7% of RDA
• Zinc: 7.3% 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.
 
MACROS
Carbohydrate
11.3
g
Calories
403
 
Fiber
1.26
g
Iron
0.554
mg
Protein
36.3
g
Sodium
267
mg
Sugars
1.55
g
Fat (total lipid)
22.4
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
tbsp
+
-
 
extra-virgin.
 
2
tbsp
+
-
 
or any white wine with some hints of citrus.
 
2
tbsp
+
-
 
about the juice of 1/2 of a lemon.
 
2
tbsp
+
-
 
fresh, chopped Italian parsley.
 
2
tbsp
+
-
 
fresh, chopped basil.
 
2
cloves
+
-
 
finely chopped.
 
2
tbsp
+
-
 
finely chopped.
 
1/2
tsp
+
-
 
 
2
tbsp
+
-
 
 
1
tbsp
+
-
 
 
1/2
tsp
+
-
 
finely ground.
 
 
 
 
to taste.
 
4
fillets
+
-
 
pacific salmon, each fillet is 6 oz.
 
1/2
cups
+
-
 
 
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PREPARATION
TO MAKE THE MARINADE
1.
In a large baking dish, mix together the olive oil, white wine, lemon juice, parsley, basil, garlic, shallots, paprika, capers, dry mustard, pepper, and salt to taste.
2.
Place the salmon in the marinade for approximately 20 minutes.
TOAST THE BREADCRUMBS
3.
In a small frying pan, toast the breadcrumbs until they become a darker brown (this usually happens fast). Remove from heat and set aside.
COOKING THE SALMON
4.
Add some olive oil to a hot frying pan. Sauté the salmon until each fillet is browned on both sides. Then turn the heat down to medium.
5.
Add the marinade to the pan, allowing the garlic and shallots to cook until they soften (and the shallots begin to become translucent). During this time, the heat is warming up the center of the fillets.
TO SERVE
6.
Place a salmon fillet onto a plate. Cover the top lightly in breadcrumbs. With a large spoon, scoop some marinade out of the pan and top the fillet with it.
NOTES, TIPS, TRICKS, HINTS, ETC:
The image shows the salmon along with recipe Kale Salad With Pine Nuts and Sun-Dried Tomatoes, which is listed in the "Pairs With" recipe list.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for breadcrumb.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free breadcrumb for breadcrumb.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 403
Protein 36.3 g
Carbohydrates 11.3 g
Iron 0.55 mg
Fiber 1.26 g
Calcium 21.3 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.
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