Your Recipe

Salmon with salsa verde

Ingredient Amount Calories
Lemon juice 86.4g 19kcal
Pine nuts 17.4g 117kcal
Parsley fresh 25g 9kcal
Dill weed fresh 25g 11kcal
Peppermint fresh 25g 18kcal
Mustard coarse grain 10g 0kcal
Capers, canned 15g 3kcal
Olives, ripe, canned (small-extra large) 200g 232kcal
Fish, salmon, sockeye, raw 800g 1048kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 x 25g pack dill, roughly chopped
1 x 25g pack mint, tough stalks removed and roughly chopped
1 x 25g pack flat-leaf parsley, roughly chopped
1 x 25g pack chives, roughly chopped
1 ½ tbsp wholegrain mustard
2 tbsp caper
2 tbsp toasted pine nut
1 x 200g tin green olive stuffed with anchovies, drained (85g)
2 lemons, juice only
4 salmon fillets
To serve (optional)
175g wild and white basmati rice
50g stoned marinated black kalamata olive
75g toasted pine nut
1 red pepper, chopped
Method
STEP 1
Preheat the oven to 200C/fan 180C/gas 6. To make the salsa verde, put the herbs, mustard, capers, pine nuts, olives and the juice of the 1 ½ lemons in a food processor and pulse until roughly chopped.

STEP 2
Put the salmon fillets on a lightly oiled baking sheet. Squeeze over the juice of the remaining half lemon and season with freshly ground black pepper. Cook in the oven for 10 – 12 minutes or until cooked through.

STEP 3
If serving with the rice, cook the rice according to the packet instructions. Mix together the olives, pine nuts and red pepper. Once the rice is cooked, stir through the olive mix.

STEP 4
Pile the salsa verde on top of the salmon fillets. Serve with the rice.

Nutrition Facts
Portion Size 301 g | ml
Amount Per Portion 364
1524
kcal
kilojoules
% Daily Value *
Total Fat 18g 23%
Saturated Fat 3g 15%
Sodium 621mg 27%
Total Carbohydrate 7g 3%
Dietary Fiber 2g 7%
Sugar 0.8g
Protein 46g 92%
Vitamin D 34mcg 168%
Calcium 102mg 8%
Iron 5.4mg 30%
Potassium 904mg 19%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 170.494 mcg 19%
Thiamin [B1] 0.301 mg 25%
Riboflavin [B2] 0.474 mg 36%
Niacin [B3] 17.554 mg 110%
Pantothenic acid [B5] 2.261 mg 45%
Vitamin B6 1.507 mg 89%
Cobalamin [B12] 9.38 mcg 0%
Floate [B9] 44.662 mcg 0%
Vitamin C 24.618 mg 27%
Vitamin D 33.513 mcg 168%
Vitamin E 3.003 mg 20%
Vitamin K 107.267 mcg 89%
Betaine 0.017 mg 0%
Choline 198.923 mg 36%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 7 g 3%
Sugars 0.8 g 2%
Dietary fiber 2 g 7%
Carbohydrate 2.5 g 0%
Net carbs 6.3g
Aminoacids
Nutrient Amount DV
Alanine 2.862 g 0%
Arginine 3.05 g 0%
Aspartic acid 4.722 g 0%
Cysteine 0.513 g 0%
Glutamic acid 6.791 g 0%
Glycine 2.225 g 0%
Histidine 1.233 g 0%
Isoleucine 2.208 g 0%
Leucine 3.782 g 0%
Lysine 4.402 g 0%
Methionine 1.466 g 0%
Phenylalanine 1.888 g 0%
Proline 1.734 g 0%
Serine 1.859 g 0%
Threonine 2.147 g 0%
Tryptophan 0.576 g 0%
Tyrosine 2.08 g 0%
Valine 2.537 g 0%
Minerals
Nutrient Amount DV
Calcium 102.3 mg 8%
Copper 0.36 mg 40%
Fluoride 0 mcg 0%
Iron 5.44 mg 30%
Magnesium 87.01 mg 21%
Manganese 0.58 mg 25%
Phosphorus 554.93 mg 44%
Potassium 904.03 mg 19%
Selenium 60.15 mcg 109%
Sodium 621.1 mg 27%
Zinc 1.53 mg 14%
Other
Nutrient Amount DV
Water 223.954 g 0%
Ash 4.496 g 0%