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Spring Time Lunch: Baked Salmon with Parsley Sauce

 
One serving costs about $4.09 One serving costs about $4.09

$4.09 per serving

1 people like this recipe

1 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

4 spring,easter,pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:77%

Spoonacular Score: 77%

 

If you have approximately 25 minutes to spend in the kitchen, Spring Time Lunch: Baked Salmon with Parsley Sauce might be a super pescatarian recipe to try. This recipe makes 4 servings with 350 calories, 37g of protein, and 19g of fat each. For $4.09 per serving, this recipe covers 28% of your daily requirements of vitamins and minerals. This recipe is liked by 1 foodies and cooks. If you have olive oil, reduced fat milk, salt, and a few other ingredients on hand, you can make it. Spring will be even more special with this recipe. It works well as a rather expensive main course. It is brought to you by Foodista. Overall, this recipe earns an amazing spoonacular score of 83%. Try Salmon with Vodka Sauce and Parsley Salad, Citrus Roasted Salmon with Spring Pea Sauce, and Slow-Roasted Salmon with Spring Herb Sauce for similar recipes.

Pinot Noir, Pinot Grigio, and Gruener Veltliner are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Skater Girl Limited Edition Pinot Noir. Reviewers quite like it with a 5 out of 5 star rating and a price of about 30 dollars per bottle.

Skater Girl Limited Edition Pinot Noir

Aromas of cherry pie, pomegranate, and lychee fruit are followed by vibrant flavors of strawberry jam with hints of whipped cream, clove and cinnamon spice. This is a pretty wine with bright acid and a food-friendly structure.

» Get this wine on Amazon.com

Ingredients

Servings:
some
some black pepper
black pepper
2 tsps
2 tsps dijon mustard
dijon mustard
1 handful
1 handful fresh flat leaved parsley
fresh flat leaved parsley
1
1  lemon (juice)
lemon (juice)
1 Tbsp
1 Tbsp olive oil
olive oil
0.5 oz
0.5 oz plain flour
plain flour
10 oz
10 oz reduced fat milk
reduced fat milk
4
4  salmon filets
salmon filets
some
some salt
salt
0.5 oz
0.5 oz unsalted butter
unsalted butter
some black pepper
some
black pepper
2 tsps dijon mustard
2 tsps
dijon mustard
1 handful fresh flat leaved parsley
1 handful
fresh flat leaved parsley
1  lemon (juice)
1
lemon (juice)
1 Tbsp olive oil
1 Tbsp
olive oil
0.5 oz plain flour
0.5 oz
plain flour
10 oz reduced fat milk
10 oz
reduced fat milk
4  salmon filets
4
salmon filets
some salt
some
salt
0.5 oz unsalted butter
0.5 oz
unsalted butter

Equipment

aluminum foil
aluminum foil
wooden spoon
wooden spoon
oven
oven
whisk
whisk
frying pan
frying pan
aluminum foil
aluminum foil
wooden spoon
wooden spoon
oven
oven
whisk
whisk
frying pan
frying pan


Instructions

  1. To bake the salmon, pre-heat your oven to 400F.
  2. Place aluminium foil in a roasting tray. Enough so that you can wrap the fish in it loosely. Place the fish on the foil. Drizzle over the oil and the lemon juice. Sprinkle over the salt and the pepper.
  3. Cover your fish with the foil, making a loose parcel.
  4. Place the tray in the oven and allow to bake for 7 to 12 minutes. The cooking time will not only depend on your oven, but also on how thick the salmon fillets are.
  5. While the salmon is baking you can make the sauce.
  6. To make the sauce, melt the butter in a heavy bottomed pan. Not a non-stick pan.
  7. Add the flour and mix it, using a metal whisk, until it is covered with the butter (a few seconds)
  8. Add about half third of the milk, whisk vigorously, it will be lumpy, don't worry.
  9. Once this is thickened into a mass, add the other half and whisk until smooth.
  10. Turn the heat down to low, add the mustard and parsley with a little salt and mix it through with a wooden spoon, let it sauce simmer very gently for a few minutes.
  11. If at any point you feel the sauce is too thick, add a little bit of milk.
  12. Check for seasoning and serve.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.09
Ingredient
some black pepper
2 teaspoons dijon mustard
1 handful fresh flat leaved parsley
1 lemon (juice)
1 tablespoon olive oil
½ ounces plain flour
10 ounces reduced fat milk
4 salmon filets
½ ounces unsalted butter
Price
$0.01
$0.10
$0.16
$0.20
$0.17
$0.02
$0.48
$15.10
$0.12
$16.36

Nutritional Information

Quickview
349 Calories
36g Protein
18g Total Fat
6g Carbs
33% Health Score
Limit These
Calories
349k
17%

Fat
18g
29%

  Saturated Fat
4g
31%

Carbohydrates
6g
2%

  Sugar
3g
4%

Cholesterol
106mg
36%

Sodium
330mg
14%

Get Enough Of These
Protein
36g
73%

Vitamin B12
5µg
96%

Selenium
65µg
94%

Vitamin B6
1mg
71%

Vitamin B3
13mg
68%

Vitamin B2
0.8mg
47%

Phosphorus
413mg
41%

Vitamin B5
3mg
31%

Vitamin B1
0.45mg
30%

Potassium
955mg
27%

Copper
0.44mg
22%

Vitamin K
19µg
18%

Magnesium
60mg
15%

Folate
55µg
14%

Calcium
110mg
11%

Zinc
1mg
10%

Iron
1mg
9%

Vitamin A
315IU
6%

Vitamin C
4mg
5%

Manganese
0.09mg
4%

Vitamin E
0.64mg
4%

Fiber
0.28g
1%

covered percent of daily need

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