Asian-Inspired Pan Roasted Salmon and Wild Rice

0
Average: 0 (0 votes)
(0 votes)
Asian-Inspired Pan Roasted Salmon and Wild Rice
share Share
print
bookmark_border Copy URL
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
706
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie706 cal.(34 %)
Protein40 g(41 %)
Fat25 g(22 %)
Carbohydrates78 g(52 %)
Sugar added1 g(4 %)
Roughage6.9 g(23 %)
Vitamin A0 mg(0 %)
Vitamin D4.8 μg(24 %)
Vitamin E4 mg(33 %)
Vitamin K5.4 μg(9 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin25 mg(208 %)
Vitamin B₆1.1 mg(79 %)
Folate169 μg(56 %)
Pantothenic acid1.1 mg(18 %)
Biotin4.4 μg(10 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C6 mg(6 %)
Potassium998 mg(25 %)
Calcium46 mg(5 %)
Magnesium212 mg(71 %)
Iron2.7 mg(18 %)
Iodine10 μg(5 %)
Zinc6.2 mg(78 %)
Saturated fatty acids5.3 g
Uric acid7 mg
Cholesterol73 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
400 grams Wild rice
4 pcs Salmon (each about 180 grams)
1 chili pepper
2 centimeters ginger
1 garlic clove
1 tsp honey
2 Tbsps soy sauce
½ bunch Thai basil (cut into strips)
2 scallions
4 Tbsps Peanut oil
salt
How healthy are the main ingredients?
Salmonsoy saucegingerhoneygarlic clovesalt

Preparation steps

1.

Cook wild rice according to instructions on the package.

2.

Rinse and pat the salmon dry.

3.

Rinse, deseed and slice the chile pepper into rings.

4.

Peel and finely chop the ginger.

5.

Peel and finely chop the garlic.

6.

Rinse and finely chop the scallions. Heat 2 tablespoons of the oil in a skillet and saute the scallions until golden brown. Remove from the heat and add the chile, ginger, garlic, honey, soy sauce and Thai basil.

7.

In the residual oil, pan roast the salmon until golden brown and cooked through, about 2-3 minutes per side. 

8.

To serve, divide the rice between warm plates. Arrange the salmon on top and drizzle with the spicy ginger sauce.