Mustard and Shallot Salmon
2 serving of mustard and shallot salmon contains 567 Calories. The macronutrient breakdown is 13% carbs, 52% fat, and 36% protein. This is a good source of protein (90% of your Daily Value), potassium (32% of your Daily Value), and total omega 3 (4 g).
- 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 2 serving of mustard and shallot salmon (398g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 567 | |
| Fats | 33g | 42% |
| Saturated fats | 4g | 22% |
| Trans fats | 0g | |
| Cholesterol | 125mg | 42% |
| Sodium | 267mg | 12% |
| Carbs | 18g | 7% |
| Net carbs | 14g | |
| Fiber | 4g | 15% |
| Sugar | 8g | |
| Protein | 50g | |
| Calcium | 93mg | 9% |
| Iron | 4mg | 51% |
| Potassium | 1490mg | 32% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 5μg | |
| Caffeine | 0mg | |
| Choline | 25mg | 5% |
| Copper | 1mg | 80% |
| Fluoride | 0μg | |
| Folate (B9) | 106μg | 27% |
| Lycopene | 0μg | |
| Magnesium | 130mg | 31% |
| Manganese | 1mg | 26% |
| Niacin | 19mg | 116% |
| Pantothenic acid | 4mg | 83% |
| Phosphorus | 609mg | 87% |
| Retinol | 27μg | |
| Riboflavin (B2) | 1mg | 70% |
| Selenium | 110μg | 200% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 56% |
| Vitamin A IU | 99IU | |
| Vitamin A | 27μg | 3% |
| Vitamin B12 | 7μg | 300% |
| Vitamin B6 | 2mg | 168% |
| Vitamin C | 8mg | 9% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 3mg | 17% |
| Vitamin K | 10μg | 8% |
| Zinc | 3mg | 23% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0.5g | |
| Glucose | 0.4g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 22% |
| Monounsaturated fats | 17g | |
| Polyunsaturated fats | 9g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 4g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 3g | |
| Eicosapentaenoic Acid (EPA) | 1g | |
| Docosapentaenoic Acid (DPA) | 1g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 1g | |
| Glutamic acid | 8g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 1g | |
| Tyrosine | 2g | |
| Valine | 3g | |
