LauraLii

Pan-Seared Salmon with Rice - BeeaaB - LauraLii

Cooking time in an hour

Servings 3 Person

BeeaaB Point: 33

BeeaaB

Furthermore, pan-fried salmon fillets are particularly soft and tasty thanks to the short cooking and lime-scented marinade.

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.

To precisely understand how much of which food meets your or your child’s daily needs, log in

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 THE 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 THE 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

Preparing the salmon

To make salmon in a pan, first remove the bones from the salmon (600 g), 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 the surface with thyme, salt, pepper and a drizzle of oil. Finally, flavor with the grated zest of the lime and its juice. Cover with cling film and leave the salmon to marinate in the fridge. After 30 minutes, take the salmon out of the fridge and heat a drizzle of oil in a separate pan. When it is hot, add 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 too. Your salmon is ready!

Preparing the rice

Add 500ml of water to a saucepan and let it come to the boil 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 previously infused saffron before the rice water has been completely absorbed, then cover the pot and leave to cook over low heat for 20 minutes. Now all you have to do is serve the rice while it is still hot. To obtain a more pleasing aesthetic, pour the rice into a round mold or bowl, which you will then invert onto a serving plate, thus creating a dome.