1 serving of mustard and shallot salmon contains 283 Calories. The macronutrient breakdown is 13% carbs, 52% fat, and 36% protein. This is a good source of protein (45% of your Daily Value), potassium (16% of your Daily Value), and total omega 3 (2 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 1 serving of mustard and shallot salmon (199g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 283 | |
| Fats | 16g | 21% |
| Saturated fats | 2g | 11% |
| Trans fats | 0g | |
| Cholesterol | 62mg | 21% |
| Sodium | 133mg | 6% |
| Carbs | 9g | 3% |
| Net carbs | 7g | |
| Fiber | 2g | 8% |
| Sugar | 4g | |
| Protein | 25g | |
| Calcium | 46mg | 5% |
| Iron | 2mg | 26% |
| Potassium | 745mg | 16% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 3μg | |
| Caffeine | 0mg | |
| Choline | 13mg | 2% |
| Copper | 0.4mg | 40% |
| Fluoride | 0μg | |
| Folate (B9) | 53μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 65mg | 16% |
| Manganese | 0.3mg | 13% |
| Niacin | 9mg | 58% |
| Pantothenic acid | 2mg | 41% |
| Phosphorus | 305mg | 44% |
| Retinol | 14μg | |
| Riboflavin (B2) | 0.5mg | 35% |
| Selenium | 55μg | 100% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 28% |
| Vitamin A IU | 49IU | |
| Vitamin A | 14μg | 2% |
| Vitamin B12 | 4μg | 150% |
| Vitamin B6 | 1mg | 84% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 5μg | 4% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.2g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 11% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 2g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 1g | |
| Eicosapentaenoic Acid (EPA) | 0.4g | |
| Docosapentaenoic Acid (DPA) | 0.3g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| 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 | |