Your Recipe

One Pan Garlic Butter Salmon and Swiss Chard

Ingrédient Quantité Calories
Bette à carde 907.18g 172kcal
Beurre sans sel 28g 201kcal
Ail 6g 9kcal
Poisson, saumon, chinook, fumé 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.

Valeurs nutritives
Taille des portions 1395 g | ml
Quantité par portion 913
3819
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 44g 57%
Gras saturés 27g 136%
Sodium 4985mg 217%
Total des glucides 36g 13%
Fibres alimentaires 15g 52%
Sucre 10g
Protéine 114g 228%
Vitamine D 78mcg 388%
Calcium 530mg 41%
Fer 20mg 113%
Potassium 4263mg 91%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 3085.424 mcg 343%
Thiamine [B1] 0.481 mg 40%
Riboflavine [B2] 1.291 mg 99%
Niacine [B3] 25.092 mg 157%
Acide pantothénique [B5] 5.573 mg 111%
Vitamine B6 2.275 mg 134%
Cobalamine [B12] 15.288 mcg 0%
Floate [B9] 137.097 mcg 0%
Vitamine C 274.026 mg 304%
Vitamine D 77.564 mcg 388%
Vitamine E 23.924 mg 159%
Vitamine K 7532.11 mcg 6277%
Bétaïne 2.722 mg 0%
Choline 573.644 mg 104%
Carbohydrates
nutriment Quantité DV
Total des glucides 35.9 g 13%
Sugars 10.1 g 20%
Fibres alimentaires 14.6 g 52%
Carbohydrate 35.9 g 0%
Glucides nets 25.9g
acides aminés
nutriment Quantité DV
Alanine 5.033 g 0%
Arginine 6.615 g 0%
Acide aspartique 8.538 g 0%
Cystéine 0.895 g 0%
Acide glutamique 12.477 g 0%
Glycine 4 g 0%
Histidine 2.78 g 0%
Isoleucine 5.18 g 0%
Leucine 7.961 g 0%
Lysine 8.549 g 0%
Méthionine 2.637 g 0%
Phénylalanine 4.259 g 0%
Proline 2.959 g 0%
Sérine 3.408 g 0%
Thréonine 4.406 g 0%
Tryptophane 1.091 g 0%
Tyrosine 2.815 g 0%
Valine 5.304 g 0%
Minéraux
nutriment Quantité DV
Calcium 530.14 mg 41%
Cuivre 2.7 mg 300%
Fluorure 0.78 mcg 0%
Fer 20.29 mg 113%
Magnésium 818.52 mg 195%
Manganèse 3.5 mg 152%
Phosphore 1177.09 mg 94%
Potassium 4262.77 mg 91%
Sélénium 156.26 mcg 284%
Sodium 4984.52 mg 217%
Zinc 4.74 mg 43%
autres
nutriment Quantité DV
Eau 1175.221 g 0%
Cendres 26.514 g 0%