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Make This Plate: Pan-Seared Salmon

Click to view larger image of Pan-seared Salmon and Apple Salad : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Make Half Your Plate Fruits & Veggies

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Make this Pan-Seared Salmon Plate
Pan-seared Salmon and Apple Salad Get Recipe
Non-fat milk

Plate Cost for 4 People
$18.47 ($4.62/serving)*

Fruits & Veggies per Serving
1.5 Cups

BortonFruit.com SeafoodNutrition.org

Featured Recipe
Pan-seared Salmon and Apple Salad
Recipe Cost for 4 People: $17.47 ($4.37/serving)*

Nutrition Info
Calories: 510
Total Fat: 14g
Saturated Fat: 2.5g
% of Calories from Fat: 25%
% Calories from Sat Fat: 4%
Protein: 37g
Carbohydrates: 58g
Cholesterol: 65mg
Dietary Fiber: 7g
Sodium: 400mg

Each Serving Provides: An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin B12, pantothenic acid, potassium, calcium, phosphorus, magnesium and iodine, and a good source of vitamin E, iron and zinc.

Meal MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
0.5 cup
1 cup
1 oz
3.5 oz
1 cup

Learn More About Onions
See Nutrition Info, Selection & Storage Tips

Learn More About Dried Cranberries
See Nutrition Info, Selection & Storage Tips

Learn More About Apples
See Nutrition Info, Selection & Storage Tips
Grocery List for this Meal

 
Fresh Produce   2 Golden Delicious apples
1 8-oz package field greens
1 medium red onion
Dried Produce   1 small package cranberries
Juice   1 small bottle apple juice
Dairy   1 quart non-fat milk
Meat/Poultry/Fish   1 lb salmon filets
Condiments/Dressings/Oils   Olive oil
Cider vinegar
Bread/Pasta   1 package penne pasta, whole wheat
     

Healthy Resources

BortonFruit.org
SeafoodNutrition.com
ChooseMyPlate.gov

*Retail prices, Boulder, Colorado, and online, Spring 2015

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