Salmon & Potato Scramble
1 serving of salmon & potato scramble contains 299 Calories. The macronutrient breakdown is 22% carbs, 45% fat, and 33% protein. This is a good source of protein (43% of your Daily Value), potassium (18% of your Daily Value), and total omega 3 (1 g).
- Makes
- 6 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
- Old bay seasoning
1 tsp or 100g
Directions
- Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
- In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
- In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
- Divide potato mixture among serving plates; top each with a salmon portion.
Nutrition Facts
For 1 serving of salmon & potato scramble
Nutrient | Value | %DV |
---|---|---|
Calories | 299 | |
Fats | 15g | 19% |
Saturated fats | 3g | 16% |
Trans fats | 0g | |
Cholesterol | 250mg | 83% |
Sodium | 322mg | 14% |
Carbs | 17g | 6% |
Net carbs | 14g | |
Fiber | 2g | 8% |
Sugar | 2g | |
Protein | 24g | |
Calcium | 52mg | 5% |
Iron | 2mg | 29% |
Potassium | 849mg | 18% |
Vitamin D | 1μg | 7% |
Vitamins and Minerals | ||
Alpha carotene | 4μg | |
Beta carotene | 323μg | |
Caffeine | 0mg | |
Choline | 176mg | 32% |
Copper | 0.3mg | 33% |
Fluoride | 1μg | |
Folate (B9) | 68μg | 17% |
Lycopene | 0μg | |
Magnesium | 51mg | 12% |
Manganese | 0.2mg | 8% |
Niacin | 7mg | 44% |
Pantothenic acid | 2mg | 48% |
Phosphorus | 316mg | 45% |
Retinol | 99μg | |
Riboflavin (B2) | 1mg | 46% |
Selenium | 45μg | 82% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 23% |
Vitamin A IU | 956IU | |
Vitamin A | 130μg | 14% |
Vitamin B12 | 3μg | 121% |
Vitamin B6 | 1mg | 79% |
Vitamin C | 42mg | 47% |
Vitamin D IU | 46IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 2mg | 10% |
Vitamin K | 6μg | 5% |
Zinc | 2mg | 14% |
Sugars | ||
Sugar | 2g | |
Sucrose | 0.1g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 13g | |
Fats | ||
Saturated fats | 3g | 16% |
Monounsaturated fats | 7g | |
Polyunsaturated fats | 3g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 1g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 1g | |
Eicosapentaenoic Acid (EPA) | 0.2g | |
Docosapentaenoic Acid (DPA) | 0.2g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 3g | |
Cystine | 0.4g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |