Your Recipe

Seared Salmon With Charred Green Beans

Ingrédient Quantité Calories
Haricots verts 454g 141kcal
Ail 12g 18kcal
Huile d'olive 37g 327kcal
Câpres, en conserve 15g 3kcal
Poivrons, piment fort, rouge, cru 25g 10kcal
Saumon de l'Atlantique, sauvage, cru 566.9875g 805kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 Tbsp. plus 2 tsp. olive oil, divided
1 1/4 lb. skinless salmon fillet, cut into 4 portions
1 lb. green beans, trimmed
Kosher salt and pepper
4 cloves garlic, smashed and thinly sliced
1 small red chile, thinly sliced
2 tbsp. capers, drained, patted dry
Lemon wedges, for serving
Directions
Step 1
Heat 2 teaspoons oil in a large skillet on medium-high. Season salmon with ½ teaspoon each salt and pepper, add to skillet, flesh side down, reduce heat to medium, and cook until golden brown and just opaque throughout, 5 to 6 minutes per side.
Step 2
Heat remaining 2 tablespoons oil in a large cast-iron skillet on medium-high. Add green beans and cook until browned, 2½ minutes. Turn with tongs and cook until browned and just barely tender, about 3 minutes more.
Step 3
Remove from heat and toss with ¼ teaspoon salt, then garlic, chile, and capers. Return to medium heat and cook, tossing until garlic is golden brown, 1 to 2 minutes. Serve with salmon and lemon wedges if desired.

Valeurs nutritives
Taille des portions 277 g | ml
Quantité par portion 326
1364
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 2.7g 14%
Sodium 158mg 7%
Total des glucides 9.6g 4%
Fibres alimentaires 3.3g 12%
Sucre 4.1g
Protéine 31g 61%
Vitamine D 0mcg 0%
Calcium 67mg 5%
Fer 2.5mg 14%
Potassium 968mg 21%
* 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 59.997 mcg 7%
Thiamine [B1] 0.425 mg 35%
Riboflavine [B2] 0.671 mg 52%
Niacine [B3] 12.098 mg 76%
Acide pantothénique [B5] 2.645 mg 53%
Vitamine B6 1.389 mg 82%
Cobalamine [B12] 4.508 mcg 0%
Floate [B9] 75.282 mcg 0%
Vitamine C 23.926 mg 27%
Vitamine D 0 mcg 0%
Vitamine E 1.876 mg 13%
Vitamine K 56.222 mcg 47%
Bétaïne 0.123 mg 0%
Choline 19.014 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 9.6 g 4%
Sugars 4.1 g 8%
Fibres alimentaires 3.3 g 12%
Carbohydrate 8.9 g 0%
Glucides nets 5.6g
acides aminés
nutriment Quantité DV
Alanine 1.805 g 0%
Arginine 1.79 g 0%
Acide aspartique 3.202 g 0%
Cystéine 0.327 g 0%
Acide glutamique 4.451 g 0%
Glycine 1.434 g 0%
Histidine 0.872 g 0%
Isoleucine 1.381 g 0%
Leucine 2.429 g 0%
Lysine 2.696 g 0%
Méthionine 0.861 g 0%
Phénylalanine 1.184 g 0%
Proline 1.081 g 0%
Sérine 1.27 g 0%
Thréonine 1.332 g 0%
Tryptophane 0.34 g 0%
Tyrosine 1.002 g 0%
Valine 1.565 g 0%
Minéraux
nutriment Quantité DV
Calcium 66.9 mg 5%
Cuivre 0.46 mg 52%
Fluorure 21.57 mcg 0%
Fer 2.53 mg 14%
Magnésium 72.91 mg 17%
Manganèse 0.33 mg 14%
Phosphore 334.28 mg 27%
Potassium 967.79 mg 21%
Sélénium 52.92 mcg 96%
Sodium 158.49 mg 7%
Zinc 1.24 mg 11%
autres
nutriment Quantité DV
Eau 210.014 g 0%
Cendres 4.75 g 0%