Pan-fried Salmon With Dill And Vegetables
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | 1 | Servings | ||
INGREDIENTS
| 4 | Baby carrots | |
| 100 | g | Beans, 3 1/2 oz |
| 1 | Swede or turnip | |
| 1 | T | Olive oil |
| 2 | Pieces salmon fillet, each | |
| about 120 g 4 | ||
| oz skin on or off | ||
| 1 | Tomato halved | |
| A little salt and freshly | ||
| ground pepper | ||
| 2 | Sprigs dill | |
| 2 | Lemon quarters | |
| 2 | Fat, 0 Other Carbohydrates |
INSTRUCTIONS
Peel carrots. Top and tail beans and peel and quarter swedes. Bring water to the boil in a steamer. Add carrots and swede, cover and cook for four minutes. Add beans and steam vegetables for an extra 10 minutes or until just cooked. Meanwhile, heat half the oil in a non-stick pan and pan fry salmon and tomato halves for about 2 1/2 to 3 minutes on each side. Season with a little salt and pepper. Chop half the dill. Toss steamed vegetables with remaining olive oil and chopped dill, and season with pepper. Serve fish sprinkled with lemon juice and topped with remaining dill and vegetables. Converted by MC_Buster. Per serving: 880 Calories (kcal); 27g Total Fat; (27% calories from fat); 92g Protein; 67g Carbohydrate; 177mg Cholesterol; 269mg Sodium Food Exchanges: 4 Grain(Starch); 11 Lean Meat; 1 1/2 Vegetable; 0 Fruit; Converted by MM_Buster v2.0n.
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Nutrition (calculated from recipe ingredients)
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Calories: 316
Calories From Fat: 129
Total Fat: 14.7g
Cholesterol: 0mg
Sodium: 954.5mg
Potassium: 1322.6mg
Carbohydrates: 43.2g
Fiber: 12.1g
Sugar: 17g
Protein: 9.5g