Pan Roasted Wild Salmon with Olives

Pan Roasted Wild Salmon with Olives

Active Time: 15 minutes | Total Time: 15 minutes

Serves:

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Added by Healing Gourmet
on May 03, 2009

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to 400 F.
Add butter to a medium oven-proof saute pan and heat over medium high heat.
Rinse salmon, pat dry and sprinkle with salt and pepper.
When butter has melted and pan is hot, add the salmon fillets - skin side up - to the pan. Cook 2-3 minutes. Do not turn.
Add the olives to the pan around the fish and stir gently, cooking 2 more minutes.
Flip the fish.
Place the pan in the oven to complete cooking to desired doneness (2 minutes for medium-rare; 4 minutes for medium-well).
Remove from oven, top with fresh basil and serve.

The Benefits

*Excellent Source of: Potassium, Protein, Selenium, Vitamin B6, Vitamin B12, Thiamin, Niacin, Riboflavin, ALA Omega-3, EPA/DHA Omega-3, Phosphorous
*Good Source of: Iron, Magnesium, Folate
*Preferences: Low Carbohydrate, Low Sugars, No Citrus, No Corn, No Eggs, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 0.54

Calories: 278

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	14.8 g	*
Saturated Fat	3.6 g	*
Monosaturated Fat	5.2 g	*
Polyunsaturated Fat	4.5 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	519 mg	*
EPA, DHA	539 mg, 1873 mg	*
Conjugated linolenic acid (CLA)	9 mg	*
Cholesterol	99.9mg	*
Total Carbohydrate	0.96 g	*
Sugars	0.01 g	*
Fiber	0.47 g	*
Protein	33.5 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	282.9 IU	6%
Vitamin C	0.43 mg	1%
Vitamin D	2 IU	0%
Vitamin E	0.29 IU	1%
Vitamin B6	1.4 mg	70%
Vitamin B12	5.3 mcg	88%
Vitamin K	7 mg	9%
Folate	43.2 mcg	11%
Niacin	13.2 mg	66%
Riboflavin	0.64 mg	38%
Thiamin	0.38 mg	25%
MINERALS
Calcium	35.4 mg	4%
Copper	0.03 mg	2%
Iron	1.9 mg	11%
Magnesium	50.7 mg	13%
Manganese	0.06 mg	3%
Phosphorous	338.5 mg	34%
Potassium	832.6 mg	24%
Selenium	61.5 mcg	88%
Sodium	344.2 mg	14%
Zinc	1.1 mg	7%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	81.5 mcg
Beta-cryptoxanthin	1.9 mcg
Lutein + zeaxanthin	146.5 mcg
Lycopene	0.02 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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