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Salmon Stew
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Friendly URLs: /salmon-stew
45 minutes
4
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
vegetarian
(?)
Not vegetarian due to:
pacific salmon
pescatarian
paleo
(?)
Not paleo due to:
white rice
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: 3.3% of RDA
• Calories: 24.5% of RDA
• Carbs: 16.9% of RDA
• Fat (total lipid): 28.3% of RDA
• Fiber: 16.1% of RDA
• Fructose: 4.4% of RDA
• Protein: 27.9% of RDA
• Sodium: 11.8% of RDA
• Sugar: 16.0% of RDA
• Vitamin A (IU): 62.5% of RDA
• Vitamin B6: 53.7% of RDA
• Vitamin C: 43.4% of RDA
• Iron: 6.9% of RDA
• Magnesium: 25.2% of RDA
• Manganese: 42.6% of RDA
• Niacin: 67.8% of RDA
• Potassium: 32.8% of RDA
• Zinc: 10.6% 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
46.4
g
Calories
490
 
Fiber
4.49
g
Iron
1.31
mg
Protein
31.3
g
Sodium
159
mg
Sugars
5.01
g
Fat (total lipid)
17.3
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
cups
+
-
 
uncooked.
 
3
tbsp
+
-
 
 
1
whole
+
-
 
diced.
 
1
tbsp
+
-
 
minced.
 
6
whole
+
-
 
small in size, coarsely diced.
 
3/4
tsp
+
-
 
 
3/4
tsp
+
-
 
 
3/4
tsp
+
-
 
 
3/4
cups
+
-
 
 
1
lb
+
-
 
 
1
whole
+
-
 
 
1/2
tsp
+
-
 
 
3/4
tsp
+
-
 
 
1
can
+
-
 
15 ounce can.
 
1/2
cups
+
-
 
chopped.
 
6
whole
+
-
 
white part only, chopped.
 
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PREPARATION
PREPARING THE RICE
1.
Prepare the rice according to the directions on the package.
PREPARING THE STEW
2.
Heat the olive oil on medium heat and add in the white onion, garlic and the scallion whites and saute for about 6 minutes.
3.
The onions should soften considerably and turn a pale toffee color.
4.
Add in the red potatoes and mix in the cumin, black pepper and rosemary and mix well.
5.
Add in the wine, diced tomatoes, and some salt and simmer the mixture for 10 minutes. The potatoes should be folk tender at this point.
6.
Turn the heat on high and evaporate most of the cooking liquid.
7.
While the potatoes are cooking, cut the salmon into 1 inch sized pieces.
8.
Cut the lime and squeeze half the juice over the fish and add in the turmeric and the red cayenne pepper and set aside.
9.
Once the sauce has mostly evaporated add in the salmon and cook for about 6 to 7 minutes until just cooked through.
10.
Turn off the heat, squeeze in the remaining lime.
TO SERVE
11.
Spoon some rice into the middle of a bowl.
12.
Top with salmon stew and garnish with fresh chopped parsley.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 490
Protein 31.3 g
Carbohydrates 46.4 g
Iron 1.31 mg
Fiber 4.49 g
Calcium 32.8 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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