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Salmon in Citrus Sauce
If you want to add over 100% of the daily value for those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating try this delicious, easy-to-prepare salmon recipe. The tangy sauce is a great complement to the flavor of the salmon and it only takes minutes to prepare. Enjoy!
Salmon in Citrus Sauce Prep and Cook Time: 15 minutes

Ingredients:
  • 1-1/2 lbs salmon filets, cut into 4 pieces
  • 1/2 medium sized onion, chopped
  • 2 medium cloves garlic, chopped
  • 2 TBS + 2 tsp fresh lemon juice
  • 1-1/2 cups fresh orange juice
  • 1 tsp fennel seeds
  • 2 TBS minced fresh parsley, or if you have it, green fennel tops
  • salt and white pepper to taste

Directions:

  1. Preheat broiler and place a stainless steel or cast iron skillet under broiler for about 10 minutes to get it very hot.
  2. Chop onions and garlic and let sit for 5 minutes to enhance their hidden health-promoting properties.
  3. While skillet is heating, place chopped onion, garlic, fennel seeds, 2 TBS lemon juice, and orange juice in a shallow, wide saucepan and cook on high heat for about 10-15 minutes to reduce to half the volume.
  4. Season salmon pieces with 2 tsp lemon juice, salt and pepper and place on hot pan from broiler skin side down and cook for about seven to ten minutes (depending on thickness). Return pan to broiler (approximately 5-7 inches from heat) and broil salmon for about 7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is cooking on both sides at once.
  5. Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and strain liquid over salmon. Sprinkle with finely chopped parsley.
Serves 4

Nutritional Profile

Salmon in Citrus Sauce
1.00 serving
(288.35 grams)
Calories: 359

NutrientDRI/DV


 selenium114%





 protein70%




 biotin32%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Salmon in Citrus Sauce is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Salmon in Citrus Sauce
1.00 serving
288.35 grams
Calories: 359

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
omega-3 fats3.48 g1457.3excellent
selenium62.47 mcg1145.7excellent
vitamin B314.78 mg924.6excellent
vitamin B122.21 mcg924.6excellent
vitamin C60.76 mg814.1excellent
phosphorus517.39 mg743.7very good
protein34.94 g703.5very good
vitamin B60.76 mg452.2good
magnesium176.90 mg442.2good
vitamin K30.90 mcg341.7good
biotin9.47 mcg321.6good
pantothenic acid1.49 mg301.5good
vitamin A265.97 mcg RAE301.5good
potassium910.32 mg261.3good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Salmon in Citrus Sauce

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