LauraLii

Pan-Seared Salmon with Rice - BeeaaB - LauraLii

Cooking time in an hour

Servings 3 Person

BeeaaB Point: 33

BeeaaB

The salmon fillets in the pan are also particularly soft and tasty thanks to the short cooking and marinating with the scent of lime.

The comprehensive nutrient analysis and nutrition table is based on approximately 1 Meal of Pan-Seared Salmon with Rice and takes into account daily calorie and macronutrient needs, including carbohydrates with a breakdown of daily carbohydrate distribution, required fiber, necessary fats categorized into polyunsaturated fats, monounsaturated fats, saturated fats, trans fats, cholesterol, essential omegas such as omega-3 and omega-6, as well as DHA, and proteins with a breakdown of essential and semi-essential amino acids, and all daily requirements for micronutrients such as vitamins and major and minor minerals in the diet of Male 51-year-old individual with a height of 187 centimeters, weight of 82.85 kilograms, and with specified aerobic physical activity in terms of time, intensity, and duration on a daily basis.

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Calories

22%

Carbohydrate

17%

Protein

26%

Threonine

84%

Isoleucine

94%

Leucine

76%

Lysine

87%

Valine

86%

Tryptophan

90%

Histidine

80%

Tyrosine + Phenylalanine

75%

Methionine + Cysteine

73%

Fat

29%

Essential Fatty Acids (PUFA)

28%

Omega-3

13%

Omega-6

10%

MUFA

40%

SFA

16%

Cholesterol

16%

Fiber

1% >

Water

10%

Total Sugar

1% >

Vitamins

vitamin c

Thiamine vitamin b1

74%

Riboflavin vitamin b2

16%

Niacin vitamin b3

80%

Pantothenic acid vitamin b5

50%

Pyridoxine vitamin b6

67%

Folate vitamin b9

13%

Cobalamin vitamin b12

149%

Choline

21%

vitamin a

10%

vitamin d

112%

vitamin k

vitamin e

17%

Minerals

Calcium

Iron

33%

Magnesium

15%

Sodium

58%

Zinc

10%

Selenium

96%

Potassium

17%

Phosphorus

57%

Manganese

24%

Copper

27%

In this section, nutritional values are provided for the cooked dish. For raw ingredient amounts, please refer to the cooking instructions.

The weights of ingredients may change during preparation.

For salmon

Food itemValue

Fish, salmon, Atlantic, farmed, cooked, dry heat384 gr

Lemon juice,5 gr

Lemon peel,5 gr

Oil, olive, salad or cooking2 Tbsp (12 gr)

Salt, table0.5 tsp (2 gr)

Spices, pepper, black0.5 tsp (1 gr)

Spices, thyme, dried0.2 tsp (0.2 gr)

For pilaf rice

Food itemValue

Rice, white, medium-grain, cooked, unenriched540 gr

Oil, olive, salad or cooking2 Tbsp (12 gr)

Salt, table1 tsp (4 gr)

Beverages, water, tap, well500 Ml (500 gr)

Spices, saffron0.1 gr

Preparation the salmon

To make the salmon in a pan first, remove the spines from the salmon (600 gr), then take a baking dish large enough to contain all the fillets and pour a drizzle of oil, salt and pepper on the bottom. Also season on the surface with thyme, salt, pepper and a drizzle of oil. Finally scented with the grated zest of the lime and its juice. Cover with plastic wrap and let the salmon marinate in the refrigerator. After 30 minutes, take the salmon from the fridge and heat a drizzle of oil in a separate pan. When it is hot, lay the fillets and cook over medium heat for 10 minutes, without touching them. Gently turn the fillets and cook for about 10 minutes on the other side. Your salmon is ready!

Preparation the rice

Add 500 ml of water in a pot and let it reach the boiling point for about 10 minutes. Then add the rice (200 g) with salt and oil and cook it without mixing too much. Let it cook for at least 20 minutes over moderate heat until the water is completely absorbed. At this point, add the saffron previously in infusion before the rice water has completely absorbed, then cover the pot and leave to cook over low heat for 20 minutes. Now you just have to serve the still hot rice. To obtain a more pleasant aesthetic, pour the rice into a round mold or in a bowl, which you will then turn upside down on a serving dish, thus creating a dome.