dish
Pan-Roasted Lemon-Salmon Fillets

4
Serves
244
Calories
13
Nutrients
16
Vitamins

Ingredients

1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil

Cooking Instructions

1. Season the salmon fillets with salt, pepper and lemon juice, then drizzle with olive oil.

2. Pre-heat the oven to 350ºF.

3. Place an oven-proof sauté pan large enough to accommodate all the fillets over medium-high heat. Add the salmon and sear the fillets for 3 minutes per side. Place in the oven to finish cooking about 5 to 10 minutes more, depending on the thickness of the fillet.

Serving Size: 1 6-ounce fillet

Nutrition Information

Number of Servings: 4
Calories
244
Protein
34 g
Total Carbohydrate
1 g
Dietary Fiber
0 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
11 g
Saturated Fat
2 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
3 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
88 mg
Omega-3 Fatty Acid
2 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
57 %
Percent Calories from Carbohydrate
1 %
Percent Calories from Fat
42 %
Vitamin A
202 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
12 mg
Vitamin B6
0 mg
Vitamin B12
5 mcg
Biotin
9 mcg
Vitamin C
3 mg
Vitamin D
805 IU
Folate
8 mcg
Vitamin E
4 IU
Vitamin K
1 mcg
Pantothenic Acid
1 mg
Calcium
12 mg
Iron
1 mg
Phosphorus
392 mg
Potassium
558 mg
Sodium
585 mg
Zinc
1 mg