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Salmon Filet with Chicory and Leek
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30 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
(?)
Has seafood from:
pacific salmon
mediterranean
vegan
(?)
Not vegan due to:
pacific salmon
honey
vegetarian
(?)
Not vegetarian due to:
pacific salmon
pescatarian
paleo
(?)
Not paleo due to:
honey
This recipe has no customizations.
 
Nutrition to Note
This recipe has Fat (total lipid) as 60.3% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.2% of RDA
• Calories: 27.8% of RDA
• Carbs: 6.0% of RDA
• Fat (total lipid): 60.3% of RDA
• Fiber: 7.3% of RDA
• Fructose: 10.1% of RDA
• Protein: 33.6% of RDA
• Sodium: 47.0% of RDA
• Sugar: 28.8% of RDA
• Vitamin A (IU): 88.9% of RDA
• Vitamin B6: 61.1% of RDA
• Vitamin C: 20.4% of RDA
• Iron: 4.3% of RDA
• Magnesium: 22.5% of RDA
• Manganese: 8.6% of RDA
• Niacin: 79.6% of RDA
• Potassium: 23.6% of RDA
• Zinc: 6.2% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
16.4
g
Calories
557
 
Fiber
2.05
g
Iron
0.815
mg
Protein
37.8
g
Sodium
634
mg
Sugars
8.99
g
Fat (total lipid)
36.9
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
4
fillets
+
-
 
can use any choice of salmon.
 
1
bunch
+
-
 
this will yield approx. 1.5 to 2 cups of chopped greens.
 
1/4
cups
+
-
 
chopped.
 
2
tbsp
+
-
 
 
1
tsp
+
-
 
 
1
tbsp
+
-
 
 
1/2
cups
+
-
 
 
4
whole
+
-
 
trimmed and sliced in half lengthwise, thoroughly rinsed to remove sand.
 
1/2
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1/2
cups
+
-
 
 
3
whole
+
-
 
diced.
 
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PREPARATION
BAKING THE SALMON, CHICORY, AND LEEKS
1.
Preheat the oven to 400°F.
2.
Lightly oil a large roasting pan.
3.
Brush the leeks and salmon fillets with olive oil and place into the pan. Add the chicory to the pan as well.
4.
Add the broth to the bottom of the baking dish and bake for 30-40 minutes.
PREPARING THE BALSAMIC SAUCE
5.
In a small bowl, whisk together vinegar, honey, mustard, and 1/4 cup olive oil. Season with salt and pepper.
6.
Dice the tomatoes.
TO SERVE
7.
Drizzle a plate with the balsamic sauce.
8.
Add cooked leeks, cooked chicory, and a salmon filet to the plate. Sprinkle with diced tomatoes and drizzle more of the balsamic sauce over and serve immediately.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 557
Protein 37.8 g
Carbohydrates 16.4 g
Iron 0.81 mg
Fiber 2.05 g
Calcium 21.6 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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