Your Recipe

One Pan Garlic Butter Salmon and Swiss Chard

Složka Množství Kalorie
Švýcarský Mangold 907.18g 172kcal
Máslo bez soli 28g 201kcal
Česnek 6g 9kcal
Ryba, losos, chinook, uzený 453.59g 531kcal

Recipe Instructions:

Equipment
Large Skillet
Ingredients
2 tablespoons butter or ghee, divided
1 lb. salmon filet
2 cloves garlic minced
2 lbs. swiss chard leaves and stems separated, leaves chopped, and stems cut into 1-2 inch pieces and reserved (about 2 bunches)
kosher salt to taste
black pepper to taste
juice of one lemon
chopped fresh parsley for garnish, optional
Instructions
Season both sides of salmon liberally with salt and pepper.
Melt 1 tablespoon butter in a large skillet over medium high heat.
When the pan is hot, add the salmon skin side up. Sear for 4-5 minutes, or until salmon easily releases from the bottom of the pan. Sear skin side down for 4-5 minutes, or until salmon is cooked through and flakes easily with a fork. Remove salmon from pan to a plate and cover with aluminum foil to keep warm.
Add remaining 1 tablespoon butter to pan and melt over medium heat. Stir in minced garlic (2 cloves) and sauté until fragrant and beginning to toast, stirring consistently, about 30 seconds.
Add the chard stems and season with salt and pepper. Stir to coat. Cover the pan and allow to cook for 3-4 minutes, or until tender. You can add a little water to the pan if things are sticking too much.
Add the chard leaves and stir, cooking until wilted, about 1-2 minutes.
Remove from heat and stir in lemon juice.
Serve salmon on top of chard garnished with fresh parsley, if desired.

nutriční údaje
Velikost porce 1395 g | ml
Množství na porci 913
3819
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 44g 57%
Nasycené tuky 27g 136%
Sodík 4985mg 217%
Sacharidy celkem 36g 13%
Vláknina 15g 52%
Cukr 10g
Bílkoviny 114g 228%
Vitamin D 78mcg 388%
Vápník 530mg 41%
Železo 20mg 113%
Draslík 4263mg 91%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 3085.424 mcg 343%
Thiamin [B1] 0.481 mg 40%
Riboflavin [B2] 1.291 mg 99%
Niacin [B3] 25.092 mg 157%
Kyselina pantotenová [B5] 5.573 mg 111%
Vitamin B6 2.275 mg 134%
Kobalamin [B12] 15.288 mcg 0%
Floát [B9] 137.097 mcg 0%
Vitamin C 274.026 mg 304%
Vitamin D 77.564 mcg 388%
Vitamin E 23.924 mg 159%
Vitamin K 7532.11 mcg 6277%
Betain 2.722 mg 0%
Cholin 573.644 mg 104%
Carbohydrates
živina Množství DV
Sacharidy celkem 35.9 g 13%
Sugars 10.1 g 20%
Vláknina 14.6 g 52%
Carbohydrate 35.9 g 0%
Čisté sacharidy 25.9g
aminokyseliny
živina Množství DV
Alanin 5.033 g 0%
Arginin 6.615 g 0%
Kyselina asparagová 8.538 g 0%
Cystein 0.895 g 0%
kyselina glutamová 12.477 g 0%
Glycin 4 g 0%
Histidin 2.78 g 0%
Izoleucin 5.18 g 0%
Leucin 7.961 g 0%
Lysin 8.549 g 0%
Metionin 2.637 g 0%
Fenylalanin 4.259 g 0%
Prolin 2.959 g 0%
Serin 3.408 g 0%
Treonin 4.406 g 0%
Tryptofan 1.091 g 0%
Tyrosin 2.815 g 0%
Valin 5.304 g 0%
Minerály
živina Množství DV
Vápník 530.14 mg 41%
Měď 2.7 mg 300%
Fluorid 0.78 mcg 0%
Železo 20.29 mg 113%
Hořčík 818.52 mg 195%
Mangan 3.5 mg 152%
Fosfor 1177.09 mg 94%
Draslík 4262.77 mg 91%
Selen 156.26 mcg 284%
Sodík 4984.52 mg 217%
Zinek 4.74 mg 43%
další
živina Množství DV
Voda 1175.221 g 0%
Popel 26.514 g 0%