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Spring Time Lunch: Baked Salmon with Parsley Sauce

 
One serving costs about $4.46 One serving costs about $4.46

$4.46 per serving

1 people like this recipe

1 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

4 spring,easter,healthy,pescetarian,pescatarian lunch,main course,main dish,dinner
spoonacular Score:83%

Spoonacular Score: 83%

 

Need a pescatarian main course? Spring Time Lunch: Baked Salmon with Parsley Sauce could be an outstanding 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 from Foodista has 1 fans. Head to the store and pick up salmon filets, reduced fat milk, flat leaved parsley, and a few other things to make it today. To use up the salt you could follow this main course with the Apple Turnovers Recipe as a dessert. From preparation to the plate, this recipe takes roughly 25 minutes. It will be a hit at your Spring event. All things considered, we decided this recipe deserves a spoonacular score of 76%. This score is good. 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.

Chardonnay, Pinot Noir, and Sauvignon Blanc are great choices for Salmon. To decide on white or red, you should consider your seasoning and sauces. Chardonnay is a great friend to buttery, creamy dishes, while sauvignon blanc can complement herb or citrus-centric dishes. A light-bodied, low-tannin red such as the pinot noir goes great with broiled or grilled salmon. The Waterbrook Reserve Chardonnay with a 5 out of 5 star rating seems like a good match. It costs about 20 dollars per bottle.

Waterbrook Reserve Chardonnay

Beautiful and golden in color, this chardonnay has persistent ripe pear and lychee flavors that are complemented by a subtle, sweet toasty oak. Very balanced acid harmonizes the thick viscosity of this ripe and decadent wine.

» Get this wine on Amazon.com

Ingredients

Servings:
some
some black bell pepper
black bell pepper
2 tsps
2 tsps dijon mustard
dijon mustard
1 handful
1 handful fresh flat leaf parsley
fresh flat leaf 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 bell pepper
some
black bell pepper
2 tsps dijon mustard
2 tsps
dijon mustard
1 handful fresh flat leaf parsley
1 handful
fresh flat leaf 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
whisk
whisk
oven
oven
frying pan
frying pan
aluminum foil
aluminum foil
wooden spoon
wooden spoon
whisk
whisk
oven
oven
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: $4.46
Ingredient
some black bell pepper
2 teaspoons dijon mustard
1 handful fresh flat leaf 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
$1.50
$0.10
$0.16
$0.20
$0.17
$0.02
$0.48
$15.10
$0.12
$17.84

Tips

Health Tips

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • If you can, choose grassfed butter for a better nutritional profile—more vitamins, a favorable omega 3/6 ratio, etc.

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • If you want the health benefits of salmon without the pricetag that comes with fresh and even frozen fillets, look for recipes using canned salmon.

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Butter's incredible flavor has made it an extremely popular cooking fat, but it is important to know that butter has the lowest smoke point of almost any cooking fat. This means butter literally starts to smoke at a lower temperature than most other fats between 250-350 degrees Fahrenheit. So while butter is great for cooking at lower temperatures, you should probably use canola oil, coconut oil, or another oil with a higher smoke point for frying and other high temperature cooking.

Green Tips

  • Wild Alaskan salmon is considered the most sustainable choice.

Disclaimer

Nutritional Information

Quickview
372 Calories
37g Protein
18g Total Fat
11g Carbs
55% Health Score
Limit These
Calories
372
19%

Fat
18g
29%

  Saturated Fat
4g
31%

Carbohydrates
11g
4%

  Sugar
6g
8%

Cholesterol
106mg
36%

Sodium
334mg
15%

Get Enough Of These
Protein
37g
75%

Vitamin C
99mg
121%

Vitamin B12
5µg
96%

Selenium
65µg
94%

Vitamin B6
1mg
82%

Vitamin B3
14mg
72%

Vitamin A
2647IU
53%

Vitamin B2
0.86mg
51%

Phosphorus
433mg
43%

Vitamin B5
3mg
34%

Vitamin B1
0.49mg
33%

Potassium
1110mg
32%

Copper
0.45mg
23%

Folate
90µg
23%

Vitamin K
22µg
22%

Magnesium
69mg
17%

Vitamin E
1mg
12%

Calcium
115mg
12%

Zinc
1mg
11%

Iron
1mg
11%

Manganese
0.16mg
8%

Fiber
1g
7%

covered percent of daily need

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