Main Dishes

20-Minute Skillet Salmon

September 15, 2013

Got 20 minutes then you have time for a good dinner, add a salad and fresh fruit you can have this ready in a few minutes really

What You Need
1 Tbsp. Oil
4 Salmon fillets (1 lb.)
1 cup Fat-free milk
1/2 cup (1/2 of 8-oz. tub) PHILADELPHIA 1/3 Less Fat than Cream Cheese
1/2 cup chopped cucumbers
2 Tbsp. chopped fresh dill

Make It HEAT oil in large skillet on medium-high heat. Add fish; cook 5 min. on each side or until fish flakes easily with fork. Remove from skillet; cover to keep warm. ADD milk and reduced-fat cream...
See the full directions on my site

Nutritions

Calories
725

Sodium
1192mg
49% DV

Fat
39g
60% DV

Protein
57g
114% DV

Carbs
27g
9% DV

Fiber
13g
54% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 7g 35%

Polysaturated Fat 21g 131%

Monosaturated Fat 11g 70%

Cholesterol 12mg 4%

Sodium 1192mg 49%

Potassium 1590mg 45%

Protein 57g 114%

% DAILY VALUE^*

Total Carbohydrate

Fiber 13g 54%

Sugar 9g 18%

Vitamin A 40IU 0%

Vitamin B6 3mg 171%

Vitamin C 3mg 5%

Calcium 399mg 39%

Iron 4mg 25%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Dinner Pan Fried

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Sodium
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11% DV

Fat
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31% DV

Protein
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Carbs
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Fiber
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Polysaturated Fat 2g 13%

Monosaturated Fat 6g 38%

Cholesterol 58mg 19%

Sodium 268mg 11%

Potassium 130mg 3%

Protein 5g 10%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 32g 64%

Vitamin A 717IU 14%

Vitamin B6 0.23mg 11%

Vitamin C 4mg 7%

Calcium 49mg 4%

Iron 1mg 7%

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15 g ginger ( chopped )
salad oil ( As much as you can fry depending on the size of your frying pan or pot. )
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0.5 tsp chicken broth
0.5 tsp sugar

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Calories
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Sodium
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75% DV

Fat
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14% DV

Protein
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23% DV

Carbs
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16% DV

Fiber
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Saturated Fat 4g 21%

Polysaturated Fat 1g 12%

Monosaturated Fat 3g 18%

Cholesterol 17mg 5%

Sodium 1820mg 75%

Potassium 1156mg 33%

Protein 11g 23%

% DAILY VALUE^*

Total Carbohydrate

Fiber 15g 63%

Sugar 13g 26%

Vitamin A 2196IU 43%

Vitamin B6 1mg 56%

Vitamin C 301mg 502%

Calcium 140mg 14%

Iron 4mg 24%

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Sodium
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6% DV

Fat
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32% DV

Protein
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16% DV

Carbs
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16% DV

Fiber
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Polysaturated Fat 1g 12%

Monosaturated Fat 6g 39%

Cholesterol 25mg 8%

Sodium 165mg 6%

Potassium 251mg 7%

Protein 8g 16%

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Fiber 3g 13%

Sugar 36g 72%

Vitamin A 252IU 5%

Vitamin B6 0.21mg 10%

Vitamin C 1mg 2%

Calcium 112mg 11%

Iron 1mg 8%

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Sodium
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5% DV

Fat
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12% DV

Protein
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Carbs
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Fiber
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Polysaturated Fat 2g 17%

Monosaturated Fat 2g 18%

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Sodium 125mg 5%

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Sodium
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Protein
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Carbs
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Fiber
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Polysaturated Fat 2g 14%

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Cholesterol 6mg 2%

Sodium 1509mg 62%

Potassium 452mg 12%

Protein 5g 10%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 8%

Sugar 6g 12%

Vitamin A 1001IU 20%

Vitamin B6 1mg 63%

Vitamin C 12mg 20%

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Nutritions

Calories
580

Sodium
599mg
24% DV

Fat
41g
63% DV

Protein
8g
16% DV

Carbs
44g
15% DV

Fiber
9g
39% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 6g 31%

Polysaturated Fat 5g 33%

Monosaturated Fat 29g 183%

Cholesterol 16mg 5%

Sodium 599mg 24%

Potassium 1350mg 38%

Protein 8g 16%

% DAILY VALUE^*

Total Carbohydrate

Fiber 9g 39%

Sugar 3g 6%

Vitamin A 1410IU 28%

Vitamin B6 2mg 107%

Vitamin C 8mg 14%

Calcium 179mg 17%

Iron 4mg 24%

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