Pan-Seared Salmon with Watercress Puree Recipe

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Pan-Seared Salmon with Watercress Puree
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Ingredients:

Directions:

  1. Bring 8 cups water to a boil in a large Dutch oven. Add potato, and cook 15 minutes. Add watercress, and cook an additional 10 minutes. Drain well.
  2. Place watercress-potato mixture, butter, and 1/4 teaspoon salt in a food processor, and process until smooth; set aside, and keep warm.
  3. Heat 2 tablespoons water in a large nonstick skillet over low heat. Add bell peppers; cover and cook 10 minutes or until tender, stirring occasionally. Spoon bell pepper mixture into a bowl; set aside, and keep warm.
  4. Sprinkle remaining 1/4 teaspoon salt over fish; set aside. Coat skillet with cooking spray, and place over medium-high heat until hot. Add fish, and cook 4 minutes on each side or until fish flakes easily when tested with a fork.
  5. Spoon 1/3 cup pureed watercress mixture onto each of 6 plates; arrange 1 fillet on each plate, and top each with 2 tablespoons bell pepper mixture.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 101.33 Kcal (424 kJ)
Calories from fat 27.46 Kcal
% Daily Value*
Total Fat 3.05g 5%
Cholesterol 28.62mg 10%
Sodium 340.83mg 14%
Potassium 565.13mg 12%
Total Carbs 9.12g 3%
Sugars 2.15g 9%
Dietary Fiber 2.1g 8%
Protein 9.37g 19%
Vitamin C 83.2mg 139%
Vitamin A 1.2mg 40%
Iron 20.8mg 115%
Calcium 115mg 12%
Amount Per 100 g
Calories 48.63 Kcal (204 kJ)
Calories from fat 13.18 Kcal
% Daily Value*
Total Fat 1.46g 5%
Cholesterol 13.73mg 10%
Sodium 163.56mg 14%
Potassium 271.2mg 12%
Total Carbs 4.38g 3%
Sugars 1.03g 9%
Dietary Fiber 1.01g 8%
Protein 4.5g 19%
Vitamin C 39.9mg 139%
Vitamin A 0.6mg 40%
Iron 10mg 115%
Calcium 55.2mg 12%

* 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

  • 1.9
    Points
  • 2
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

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