More About Pan Seared Coconut Oil Salmon & Veggies
INGREDIENTS
3 salmon filets
3 tbsp. coconut oil divided
Creole seasoning to taste I use Tony Chachere's... it's the BEST!
Juice of 1 lemon
3 c. Normandy-Style vegetable blend broccoli florets, cauliflower florets, carrots, yellow carrots
1 large zucchini sliced
INSTRUCTIONS
Using a Fish Pan, heat on medium high. Melt 2 tbsp. of coconut oil completely.
Add salmon, season with creole seasoning. Cook for approx. eight minutes, then turn carefully. Season with creole seasoning. Cook approx. eight minutes until temperature reaches at least 145 degrees.
Sprinkle liberally with lemon juice.
Steam vegetables for eight to ten minutes. Transfer to large bowl and add 1 tbsp. coconut oil, 1-2 tbsp. lemon juice and creole seasoning to taste. Toss to coat evenly. Serve with salmon.
Nutrition Facts
Pan Seared Coconut Oil Salmon & Veggies
Amount Per Serving
Calories 230Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 7g44%
Cholesterol 46mg15%
Sodium 79mg3%
Potassium 875mg25%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 2g2%
Protein 20g40%
Vitamin A 835IU17%
Vitamin C 111.4mg135%
Calcium 71mg7%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
3 salmon filets
3 tbsp. coconut oil divided
Creole seasoning to taste I use Tony Chachere's... it's the BEST!
Juice of 1 lemon
3 c. Normandy-Style vegetable blend broccoli florets, cauliflower florets, carrots, yellow carrots
1 large zucchini sliced
INSTRUCTIONS
Using a Fish Pan, heat on medium high. Melt 2 tbsp. of coconut oil completely.
Add salmon, season with creole seasoning. Cook for approx. eight minutes, then turn carefully. Season with creole seasoning. Cook approx. eight minutes until temperature reaches at least 145 degrees.
Sprinkle liberally with lemon juice.
Steam vegetables for eight to ten minutes. Transfer to large bowl and add 1 tbsp. coconut oil, 1-2 tbsp. lemon juice and creole seasoning to taste. Toss to coat evenly. Serve with salmon.
Nutrition Facts
Pan Seared Coconut Oil Salmon & Veggies
Amount Per Serving
Calories 230Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 7g44%
Cholesterol 46mg15%
Sodium 79mg3%
Potassium 875mg25%
Carbohydrates 8g3%
Fiber 3g13%
Sugar 2g2%
Protein 20g40%
Vitamin A 835IU17%
Vitamin C 111.4mg135%
Calcium 71mg7%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.
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