dish
Pan-Seared Salmon Steaks

4
Serves
211
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 steaks with salt, pepper and lemon juice then drizzle with olive oil.

2. Pre-heat the oven to 350º.

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

Serving Size: 1 steak

Nutrition Information

Number of Servings: 4
Calories
211
Protein
25 g
Total Carbohydrate
1 g
Dietary Fiber
0 g
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar
0 g
Total Fat
10 g
Saturated Fat
1 g
Monounsaturated Fat
5 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
74 mg
Omega-3 Fatty Acid
2 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
55 %
Percent Calories from Carbohydrate
1 %
Percent Calories from Fat
44 %
Vitamin A
169 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
10 mg
Vitamin B6
0 mg
Vitamin B12
4 mcg
Biotin
7 mcg
Vitamin C
4 mg
Vitamin D
670 IU
Folate
7 mcg
Vitamin E
3 IU
Vitamin K
1 mcg
Pantothenic Acid
1 mg
Calcium
20 mg
Iron
1 mg
Phosphorus
327 mg
Potassium
469 mg
Sodium
682 mg
Zinc
1 mg