Name: Salmon Filet with Chicory and Leek
Prep time: 15 min
Cook time: 15 min
Yield: 4 servings
Ingredients: pacific salmon; chicory greens; chives; balsamic vinegar; dijon mustard; honey; olive oil; leeks; salt; ground pepper; vegetable broth; roma tomatoes

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Salmon Filet with Chicory and Leek

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30 minutes

4 servings

Adjust servings

dairy-free

gluten-free

kid friendly

has meat

has pasta

has seafood

(?)

Has seafood from:

pacific salmon

mediterranean

vegan

(?)

Not vegan due to:

pacific salmon
honey

vegetarian

(?)

Not vegetarian due to:

pacific salmon

pescatarian

paleo

(?)

Not paleo due to:

honey

This recipe has no customizations.

Nutrition to Note

This recipe has Fat (total lipid) as 60.3% (as a percentage of RDA).

You may need to take this into account today to balance out your diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 2.2% of RDA
• Calories: 27.8% of RDA
• Carbs: 6.0% of RDA
• Fat (total lipid): 60.3% of RDA
• Fiber: 7.3% of RDA
• Fructose: 10.1% of RDA
• Protein: 33.6% of RDA
• Sodium: 47.0% of RDA
• Sugar: 28.8% of RDA

• Vitamin A (IU): 88.9% of RDA
• Vitamin B6: 61.1% of RDA
• Vitamin C: 20.4% of RDA
• Iron: 4.3% of RDA
• Magnesium: 22.5% of RDA
• Manganese: 8.6% of RDA
• Niacin: 79.6% of RDA
• Potassium: 23.6% of RDA
• Zinc: 6.2% of RDA

If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.

Whether this matters for your diet depends mostly on what other foods you consume today.

MACROS

Carbohydrate

16.4

Calories

557

Fiber

2.05

Iron

0.815

Protein

37.8

Sodium

634

Sugars

8.99

Fat (total lipid)

36.9

INGREDIENTS

Amount

Measure

Adjust

Ingredient

fillets

pacific salmon

can use any choice of salmon.

bunch

chicory greens

this will yield approx. 1.5 to 2 cups of chopped greens.

1/4

cups

chives

chopped.

tbsp

balsamic vinegar

tsp

dijon mustard

tbsp

honey

1/2

cups

olive oil

whole

leeks

trimmed and sliced in half lengthwise, thoroughly rinsed to remove sand.

1/2

tsp

salt

1/4

tsp

ground pepper

1/2

cups

vegetable broth

whole

roma tomatoes

diced.

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PREPARATION

BAKING THE SALMON, CHICORY, AND LEEKS

Preheat the oven to 400°F.

Lightly oil a large roasting pan.

Brush the leeks and salmon fillets with olive oil and place into the pan. Add the chicory to the pan as well.

Add the broth to the bottom of the baking dish and bake for 30-40 minutes.

PREPARING THE BALSAMIC SAUCE

In a small bowl, whisk together vinegar, honey, mustard, and 1/4 cup olive oil. Season with salt and pepper.

Dice the tomatoes.

TO SERVE

Drizzle a plate with the balsamic sauce.

Add cooked leeks, cooked chicory, and a salmon filet to the plate. Sprinkle with diced tomatoes and drizzle more of the balsamic sauce over and serve immediately.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 557

Protein 37.8 g

Carbohydrates 16.4 g

Iron 0.81 mg

Fiber 2.05 g

Calcium 21.6 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.