Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.8% of RDA
• Calories: 21.5% of RDA
• Carbs: 5.5% of RDA
• Fat (total lipid): 23.1% of RDA
• Fiber: 27.1% of RDA
• Fructose: 2.9% of RDA
• Protein: 38.7% of RDA
• Sodium: 26.3% of RDA
• Sugar: 13.0% of RDA
• Vitamin A (IU): 52.0% of RDA
• Vitamin B6: 65.0% of RDA
• Vitamin C: 44.5% of RDA
• Iron: 3.8% of RDA
• Magnesium: 31.3% of RDA
• Manganese: 117% of RDA
• Niacin: 91.8% of RDA
• Potassium: 36.8% of RDA
• Zinc: 11.3% 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.
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PREPARATION
1.
Preheat oven to 500°F.
2.
Using the side of your knife, flatten the olives to easily remove the pits (if not already pitted). Finely chop the olives.
3.
Pick the parsley leaves off the stems.
4.
Pick the green, leafy fronds off the fennel and thinly slice the bulb.
5.
Cut the lemon into wedges.
PREPARING THE CAULIFLOWER
6.
Slice the cauliflower into 1-inch-thick “steaks,” leaving the stem to keep the cauliflower as intact as possible.
7.
Place the cauliflower on a baking sheet, then drizzle it with olive oil and season with salt and pepper.
8.
Roast the cauliflower in the oven 11 to 13 minutes, or until browned and tender when pierced with a fork.
PREPARING THE SALMON
9.
While the cauliflower roasts, coat the non-skin side of the salmon with the fennel seed.
10.
In a large pan, heat some olive oil on high until hot.
11.
Add the salmon, skin-side down and cook 1 minute, or until lightly browned. Reduce the heat to medium and cook for 3 to 4 minutes per side, or until cooked through.
12.
Season with salt. (Use the side of the salmon to judge the cooking time, when the salmon is cooked halfway through, it’s time to flip it.)
PREPARING THE FENNEL
13.
While the salmon cooks, make the salad. In a medium bowl, combine the sliced fennel, olives, parsley, and all but a pinch of the fennel fronds. (Reserve some fronds for garnish.)
14.
Squeeze the juice of half of the lemon and 1 tablespoon olive oil over the salad. Toss to coat and season with salt and pepper to taste.
TO SERVE
15.
Divide the roasted cauliflower steaks and fennel salad between 2 plates.
16.
Top the cauliflower with the cooked salmon and finish with squeeze of lemon.
17.
Garnish with the dill, remaining fennel fronds, and lemon wedges. Enjoy!
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 430
Protein 43.6 g
Carbohydrates 15.0 g
Iron 0.72 mg
Fiber 7.59 g
Calcium 18.0 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.
