Quick Poached Salmon with Ratatouille

Quick Poached Salmon with Ratatouille
Fat 34% Carbs 33% Protein 33%
Percent Calories

1 serving of quick poached salmon with ratatouille contains 329 Calories. The macronutrient breakdown is 33% carbs, 34% fat, and 33% protein. This is a good source of protein (51% of your Daily Value), fiber (39% of your Daily Value), and vitamin d (82% of your Daily Value).

Makes
2 servings
Prep Time
15 minutes
Cook Time
25 minutes

Ingredients

Directions

  1. Bring a large saucepan of water to the boil, ready to poach the salmon.
  2. Meanwhile, chop the veggies and melt the coconut oil in a large saucepan over a medium to high heat. Add the onion, zucchini, and eggplant, and stir-fry for about 4 minutes or until they are just starting to soften and get some color.
  3. Drop in the thyme and stir for another minute, then squeeze in the tomato purée and mix to coat the vegetables. Keep frying, stirring continuously, for about 45 seconds before pouring in the balsamic vinegar and water. Bring to a boil, then reduce to a simmer and let the ratatouille bubble away for about 10 minutes, or just until the vegetables are soft. If it seems to be getting too thick, add another 1/4 cup or so of water.
  4. While the veggies are simmering away, slide the salmon fillets into the boiling water. Bring back to a simmer, then cook the fish for 10 minutes, or until just cooked through.
  5. Using a slotted spoon, carefully lift the fish out of the water and drain well. Serve ratatouille topped with the salmon. Enjoy!

Nutrition Facts

For 1 serving of quick poached salmon with ratatouille (683g)

Nutrient Value %DV
Calories 329
Fats 13g 17%
Saturated fats 7g 35%
Trans fats 0.1g
Cholesterol 52mg 17%
Sodium 109mg 5%
Carbs 28g 10%
Net carbs 17g
Fiber 11g 39%
Sugar 17g
Protein 29g
Calcium 76mg 8%
Iron 2mg 26%
Potassium 1587mg 34%
Vitamin D 12μg 82%
Vitamins and Minerals
Alpha carotene 0μg
Beta carotene 268μg
Caffeine 0mg
Choline 146mg 27%
Copper 0.3mg 38%
Fluoride 1μg
Folate (B9) 115μg 29%
Lycopene 1700μg
Magnesium 106mg 25%
Manganese 1mg 42%
Niacin 12mg 74%
Pantothenic acid 2mg 48%
Phosphorus 444mg 63%
Retinol 40μg
Riboflavin (B2) 0.3mg 26%
Selenium 37μg 67%
Theobromine 0mg
Thiamine 0.3mg 23%
Vitamin A IU 579IU
Vitamin A 62μg 7%
Vitamin B12 5μg 196%
Vitamin B6 1mg 95%
Vitamin C 40mg 45%
Vitamin D IU 493IU
Vitamin D2 0μg
Vitamin D3 12μg
Vitamin E 2mg 11%
Vitamin K 17μg 15%
Zinc 1mg 13%
Sugars
Sugar 17g
Sucrose 1g
Glucose 8g
Fructose 8g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0g
Fats
Saturated fats 7g 35%
Monounsaturated fats 2g
Polyunsaturated fats 1g
Trans fats 0.1g
Fatty Acids
Total omega 3 1g
Total omega 6 0.1g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0.4g
Eicosapentaenoic Acid (EPA) 0.2g
Docosapentaenoic Acid (DPA) 0.1g
Amino Acids
Alanine 2g
Arginine 2g
Aspartic acid 4g
Cystine 0.2g
Glutamic acid 4g
Glycine 2g
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

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