Day 4

Dinner: Roasted Salmon with Greek Salad

Cooking time: 25 minutes

Calories: 303

Ingredients:
  •       1 salmon fillet (about 4oz/113g), skinless and boneless
  •       1 teaspoon extra-virgin olive oil
  •       1 garlic clove, minced
  •       ¼ teaspoon dried basil
  •       ¼ teaspoon dried oregano
  •       ½ small cucumber
  •       ¼ cup (31g) cherry tomatoes
  •       ½ medium bell pepper
  •       ½ cup (18g) mixed greens salad
  •       1 tablespoon freshly chopped parsley
  •       1 teaspoon sesame seeds
  •       ¼ lemon
  •       pinch of salt and pepper
How to make:
  1. Preheat the oven to 400°F (200°C) and prepare a baking sheet lined with parchment paper. 
  2. Place salmon fillet on the prepared baking sheet. Drizzle with 1 teaspoon of olive oil, garlic, and season with basil, oregano, salt, and pepper. Bake for about 15-18 minutes.
  3. Meanwhile, prepare the veggies for the Greek salad: thinly slice the cucumber, cut the cherry tomatoes in half, and chop the yellow bell pepper.
  4. In a medium bowl, combine mixed greens, sliced cucumber, halved cherry tomatoes, bell pepper, parsley, and sesame seeds. Mix well.
  5. Transfer roasted salmon to a serving plate, then add veggie mixture. Squeeze lemon juice over.
Nutrients

Water: 117.53 g

 

Energy: 303 kcal

 

Protein: 29 g

 

Total lipid (fat): 15 g

 

Saturated fat: 2.7 g

 

Carbohydrate: 15 g

 

Fiber, total dietary: 4.2 g

 

Sugars, including NLEA: 5.4 g

 

Added sugars: 0 g

 

Calcium (Ca): 124.16 mg

 

Iron (Fe): 4.4 mg

 

Magnesium (Mg): 46.76 mg

 

Phosphorus (P): 70.07 mg

 

Potassium (K): 299.95 mg

 

Sodium (Na): 261.87 mg