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Crispy Seared Salmon with Tomato Cucumber Salad

Ingredient Amount Calories
Cucumber 360g 58kcal
Tomatoes 200g 36kcal
White sugar 12g 46kcal
Salt, table 5.69g 0kcal
Olive oil 14.4g 127kcal
Black pepper, ground 1.15g 3kcal
Rice, wine 28.7g 38kcal
Fish, salmon, Atlantic, wild, raw 700g 994kcal

Recipe Tags:

South Beach Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Ingredient Checklist
4 medium fresh heirloom tomatoes (purple, red, green and/or yellow), cut into wedges (4 cups)
3 cups sliced cucumber
2 tablespoons rice wine vinegar
1 tablespoon sugar
½ teaspoon salt
½ teaspoon ground black pepper
4 6 ounces fresh skinless salmon filets
1 tablespoon olive oil
Lemon wedges (optional)
DirectionsInstructions Checklist
Step 1
In a medium bowl stir together tomatoes, cucumber, vinegar, sugar, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cover and chill for at least 30 minutes.

Step 2
Rinse fish; pat dry with paper towels. Measure thickness of fillets. Season fish with remaining salt and pepper. In a large nonstick skillet, cook salmon in hot oil over medium-high heat for 3 to 5 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork, carefully turning once halfway through cooking. Serve salmon over the Tomato-Cucumber Salad. If desired, serve with lemon wedges.

Nutrition Facts
Portion Size 330 g | ml
Amount Per Portion 326
1362
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2.2g 11%
Sodium 633mg 28%
Total Carbohydrate 8.7g 3%
Dietary Fiber 1.1g 4%
Sugar 5.8g
Protein 36g 72%
Vitamin D 0mcg 0%
Calcium 42mg 3%
Iron 1.8mg 10%
Potassium 1114mg 24%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 46.578 mcg 5%
Thiamin [B1] 0.439 mg 37%
Riboflavin [B2] 0.705 mg 54%
Niacin [B3] 14.143 mg 88%
Pantothenic acid [B5] 3.194 mg 64%
Vitamin B6 1.508 mg 89%
Cobalamin [B12] 5.565 mcg 0%
Floate [B9] 57.599 mcg 0%
Vitamin C 9.37 mg 10%
Vitamin D 0 mcg 0%
Vitamin E 0.818 mg 5%
Vitamin K 21.348 mcg 18%
Betaine 0.029 mg 0%
Choline 8.793 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8.7 g 3%
Sugars 5.8 g 12%
Dietary fiber 1.1 g 4%
Carbohydrate 8.2 g 0%
Net carbs 2.9g
Aminoacids
Nutrient Amount DV
Alanine 2.137 g 0%
Arginine 2.128 g 0%
Aspartic acid 3.664 g 0%
Cysteine 0.381 g 0%
Glutamic acid 5.579 g 0%
Glycine 1.698 g 0%
Histidine 1.038 g 0%
Isoleucine 1.628 g 0%
Leucine 2.864 g 0%
Lysine 3.229 g 0%
Methionine 1.036 g 0%
Phenylalanine 1.388 g 0%
Proline 1.254 g 0%
Serine 1.448 g 0%
Threonine 1.554 g 0%
Tryptophan 0.396 g 0%
Tyrosine 1.191 g 0%
Valine 1.819 g 0%
Minerals
Nutrient Amount DV
Calcium 42.44 mg 3%
Copper 0.51 mg 57%
Fluoride 2.45 mcg 0%
Iron 1.85 mg 10%
Magnesium 68.89 mg 16%
Manganese 0.19 mg 8%
Phosphorus 384.48 mg 31%
Potassium 1114.12 mg 24%
Selenium 64.28 mcg 117%
Sodium 632.94 mg 28%
Zinc 1.39 mg 13%
Other
Nutrient Amount DV
Water 258.497 g 0%
Ash 6.72 g 0%