Pan Roasted Salmon Recipe

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Pan Roasted Salmon
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Ingredients
10
Count
Nutrition
212
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 350.
  2. Place the garlic, scallions, parsley and rosemary together on a cutting board and chop them up finely.
  3. Transfer to a medium bowl.
  4. Add the basil, mustard and olive oil- stir to combine.
  5. Spread the mixture in a thin layer over both sides of the salmon.
  6. Heat a large cast iron skillet over high heat and get it VERY hot.
  7. Place the salmon into the skillet and cook for about 2 minutes- or until they are lightly browned.
  8. Flip the salmon to the other side and cook for 2 more minutes.
  9. Pour the wine into the pan- but not directly over the salmon (watch out for hot steam!).
  10. Place the pan on the center rack of the oven and bake, uncovered for 8-10 minutes, or until the fish is just cooked through.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 211.88 Kcal (887 kJ)
Calories from fat 135.92 Kcal
% Daily Value*
Total Fat 15.1g 23%
Sodium 768.09mg 32%
Potassium 248.1mg 5%
Total Carbs 8.66g 3%
Sugars 1.28g 5%
Dietary Fiber 2.37g 9%
Protein 2.05g 4%
Vitamin C 26.9mg 45%
Iron 2.3mg 13%
Calcium 91.1mg 9%
Amount Per 100 g
Calories 162.66 Kcal (681 kJ)
Calories from fat 104.34 Kcal
% Daily Value*
Total Fat 11.59g 23%
Sodium 589.66mg 32%
Potassium 190.46mg 5%
Total Carbs 6.65g 3%
Sugars 0.99g 5%
Dietary Fiber 1.82g 9%
Protein 1.58g 4%
Vitamin C 20.7mg 45%
Iron 1.8mg 13%
Calcium 69.9mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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