Crispy-Skinned Salmon on Sautéed Veggies

This salmon and veggies recipe packs a hefty, nutrient-dense punch without falling short on flavour. 

Salmon is featured in many of our most nutrient-dense recipes. This is no surprise, considering it provides ample omega-3 fatty acids, phosphorus, calcium, potassium, copper, choline, and the complete profile of essential amino acids.

Asparagus, spinach, and mushrooms punch up the micronutrient profile by supplying vitamins A, C, and K, copper, iron, magnesium, folate, and fibre, and add a savoury crunch to the dish.

Macros 

This recipe provides 400 calories, 55 g protein, 17 g fat, 3 g of net carbs and P:E = 2.8. 

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

  • Scant amount of butter for frying (use ghee for AIP)
  • 50 g mushrooms, sliced 
  • 50 g asparagus, chopped 3 cm lengths
  • 50 g spinach
  • 200 g salmon, skin on
  • Salt and pepper (optional)

Directions 

  • In a saute pan, heat butter over medium-high heat until bubbling.
  • Add mushrooms and asparagus and saute for 2 – 4 minutes until tender and cooked to your taste Add spinach to the pan in several small batches stirring and sauteing after each addition until wilted.
  • In a second saute pan heat butter over medium-high heat until bubbling.
  • When hot, place fish into the frypan skin side down Leave salmon to cook undisturbed for 2 – 3 minutes.
  • When the color has lightened 3/4 of the way up the end of the fillet, turn salmon and saute another 30 seconds.
  • Plate up the vegetables and top with the salmon Add salt and pepper to taste.

Suitable for 

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How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

  • Maximum Nutrient Density Food List
  • Sample Maximum Nutrient Density Recipe Book
  • Sample Maximum Nutrient Density Meal Plan.

To get started today, all you have to do is join our new Optimising Nutrition Group here

Once you join, you will find the Nutritional Optimisation starter pack in the discovery section here.

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