Baked Salmon and Spinach Parchment Bundles with Stuffed Bell Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 639 cal. | (30 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.8 g | (26 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 152.8 μg | (255 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.7 mg | (164 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 249 μg | (83 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 265 mg | (279 %) | ||
| Potassium | 1,272 mg | (32 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 14 g |
Ingredients
Preparation steps
For the stuffed peppers: Thaw the peas. Preheat the oven to 180°C (approximately 350°F). Rinse the bell peppers, slice off the tops and reserve for lids, and remove cores. Place raisins in a bowl and cover with water.
For the fish and spinach: Rinse the fish and pat dry with paper towel. Peel and dice the onions. Rinse the spinach, shake dry and cut into strips. Heat half the butter in a skillet. Add the onions and cook until translucent. Season with the turmeric. Add the spinach and cook until wilted. Season with salt and pepper to taste.
For the stuffed peppers: Drain the raisins. Heat the remaining butter in a skillet. Add the rice, raisins and peas, and cook, while stirring, for 5 minutes. Season with the coriander, and salt to taste. Cool slightly and add stuff into the cored peppers. Place on a parchment-lined baking sheet and place the lids on top.
For the fish: Place 4 sheets of parchment paper on a work surface. Divide the spinach between the pieces of parchment and arrange a salmon fillet on top. Fold the parchment to enclose. Place on a baking sheet and bake for 25-30 minutes.
For serving: Rinse the cilantro, shake dry and pluck leaves from the stems. Open the fish parcels and sprinkled with the cilantro. Serve with the stuffed peppers and lemon wedges.
