Asparagus with Salmon and Prawns
Nutritional values
(Percentage of daily recommendation)
| Calorie | 508 cal. | (24 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 5.3 μg | (27 %) | ||
| Vitamin E | 11.8 mg | (98 %) | ||
| Vitamin K | 68.4 μg | (114 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 24.2 mg | (202 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 257 μg | (86 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5.7 μg | (13 %) | ||
| Vitamin B₁₂ | 6.6 μg | (220 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 1,199 mg | (30 %) | ||
| Calcium | 150 mg | (15 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 107 μg | (54 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 196 mg | |||
| Cholesterol | 208 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 1 Mango
- ½ Red chili pepper
- 1 scallion
- 2 Tbsps freshly chopped cilantro
- 1 Lime (Juiced and zested)
- 1 tsp brown sugar
- salt
- 500 grams green Asparagus
- 4 Salmon (each 120 grams)
- 8 King prawn (deveined)
- 4 Tbsps olive oil
- freshly ground peppers
- 1 garlic clove
- Chili salt
Preparation steps
For the salsa, peel mango, cut the flesh around the pit and dice finely. Rinse the chile pepper, remove seeds and ribs and dice finely. Rinse scallion, trim and cut into thin rings. Mix scallion with the chile pepper and cilantro and add to the diced mango. Rinse the lime in hot water, finely grate the peel and squeeze out the juice. Mix juice with the brown sugar and stir into the salsa. Marinate about 30 minutes and season to taste with salt. Place in 4 small serving bowls.
Rinse the asparagus, peel the bottom third and cut off woody ends. Blanch in boiling salted water for about 4 minutes. Then drain well.
Preheat the oven to 100°C (approximately 210°F) convection.
Rinse the salmon and shrimp and pat dry. Fry the salmon in a pan with 2 tablespoons of olive oil for about 1 minute on each side and season with salt and pepper. Then transfer salmon to a baking sheet, place in the oven and cook until done. Press the garlic into the pan and add the remaining oil. Fry prawns for 1-2 minutes while turning. Add asparagus, toss to combine and season with the chili salt and lime zest. Place asparagus spears on plates, top with the glazed, roasted salmon and top each serving with 2 prawns. Garnish with the frying oil and lime wedges. Serve with the mango salsa.
