Asian-Inspired Pan Roasted Salmon and Wild Rice
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
706
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 706 cal. | (34 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 5.4 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 25 mg | (208 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 169 μg | (56 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 998 mg | (25 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 212 mg | (71 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 6.2 mg | (78 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 7 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
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