Mustard and Shallot Salmon
1 serving of mustard and shallot salmon contains 337 Calories. The macronutrient breakdown is 13% carbs, 49% fat, and 38% protein. This is a good source of protein (57% of your Daily Value), potassium (20% of your Daily Value), and magnesium (19% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Mix the pepper, salt, and mustard seed. sprinkle on both sides of the fish.
- Caramelize the shallots in the olive oil on medium heat, about 10-12 minutes. Remove the shallots from heat and set aside. Add the salmon. Cook on one side until lightly browned, about 5-7 minutes at most.
- Once browned, add water and immediately put on the lid. Be careful, it will splash so have your lid ready. This will steam the fish. Steam for 5-7 minutes and serve with shallots. Enjoy!
Nutrition Facts
For 1 serving of mustard and shallot salmon (205g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 337 | |
| Fats | 18g | 24% |
| Saturated fats | 3g | 13% |
| Trans fats | 0g | |
| Cholesterol | 81mg | 27% |
| Sodium | 1233mg | 54% |
| Carbs | 11g | 4% |
| Net carbs | 8g | |
| Fiber | 3g | 10% |
| Sugar | 4g | |
| Protein | 32g | |
| Calcium | 64mg | 6% |
| Iron | 3mg | 32% |
| Potassium | 943mg | 20% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.4μg | |
| Beta carotene | 12μg | |
| Caffeine | 0mg | |
| Choline | 13mg | 2% |
| Copper | 0.5mg | 55% |
| Fluoride | 1μg | |
| Folate (B9) | 58μg | 15% |
| Lycopene | 1μg | |
| Magnesium | 80mg | 19% |
| Manganese | 1mg | 31% |
| Niacin | 12mg | 74% |
| Pantothenic acid | 2mg | 47% |
| Phosphorus | 373mg | 53% |
| Retinol | 15μg | |
| Riboflavin (B2) | 1mg | 44% |
| Selenium | 67μg | 122% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 31% |
| Vitamin A IU | 71IU | |
| Vitamin A | 16μg | 2% |
| Vitamin B12 | 3μg | 144% |
| Vitamin B6 | 1mg | 94% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 10μg | 8% |
| Zinc | 2mg | 14% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.2g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 13% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 5g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 2g | |
| Eicosapentaenoic Acid (EPA) | 0.5g | |
| Docosapentaenoic Acid (DPA) | 0.4g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
