Your Recipe

One Pan Garlic Butter Salmon and Swiss Chard

Zutat  Menge  Kalorien 
Schweizer Mangold 907.18g 172kcal
Butter ohne Salz 28g 201kcal
Knoblauch 6g 9kcal
Fisch, Lachs, Chinook, geräuchert 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.

Nährwertangaben 
Portionsgröße  1395 g | ml
Menge pro Portion  913
3819
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 44g 57%
Gesättigte Fettsäuren  27g 136%
Natrium 4985mg 217%
Gesamte Kohlenhydrate  36g 13%
Ballaststoffe  15g 52%
Zucker  10g
Protein  114g 228%
Vitamin D 78mcg 388%
Kalzium 530mg 41%
Eisen  20mg 113%
Kalium 4263mg 91%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 5.573 mg 111%
Vitamin B6 2.275 mg 134%
Cobalamin [B12] 15.288 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  35.9 g 13%
Sugars 10.1 g 20%
Ballaststoffe  14.6 g 52%
Carbohydrate 35.9 g 0%
Netto-Kohlenhydrate 25.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 5.033 g 0%
Arginin 6.615 g 0%
Asparaginsäure 8.538 g 0%
Cystein 0.895 g 0%
Glutaminsäure 12.477 g 0%
Glycin 4 g 0%
Histidin 2.78 g 0%
Isoleucin 5.18 g 0%
Leucin 7.961 g 0%
Lysin 8.549 g 0%
Methionin 2.637 g 0%
Phenylalanin 4.259 g 0%
Prolin 2.959 g 0%
Serin 3.408 g 0%
Threonin 4.406 g 0%
Tryptophan 1.091 g 0%
Tyrosin 2.815 g 0%
Valin 5.304 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 530.14 mg 41%
Kupfer 2.7 mg 300%
Fluorid 0.78 mcg 0%
Eisen  20.29 mg 113%
Magnesium 818.52 mg 195%
Mangan 3.5 mg 152%
Phosphor 1177.09 mg 94%
Kalium 4262.77 mg 91%
Selen 156.26 mcg 284%
Natrium 4984.52 mg 217%
Zink 4.74 mg 43%
andere
Nährstoff Menge  DV
Wasser 1175.221 g 0%
Asche 26.514 g 0%