Good Source of Omega-3s

Baked Salmon Fillets

with Horseradish Crumbs and Beet Sauce
5
Average: 5 (8 votes)
(8 votes)
Baked Salmon Fillets

Baked Salmon Fillets - A subtly seductive pink-red fish dish

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Health Score:
8,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
540
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon is rich in lean protein and omega-3 fatty acids, which help support cardiovascular health. This dish is also packed with niacin thanks to the beets, a B vitamin which helps support nervous system and digestive system health.

If you don't have a juicer or want to save time, just use store-bought beet juice.  

1 serving contains
(Percentage of daily recommendation)
Calorie540 kcal(26 %)
Protein46 g(47 %)
Fat27 g(23 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.9 μg(10 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin18.8 mg(157 %)
Vitamin B₆1.6 mg(114 %)
Folate120 μg(40 %)
Pantothenic acid1.8 mg(30 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂5.5 μg(183 %)
Vitamin C28 mg(29 %)
Potassium977 mg(24 %)
Calcium141 mg(14 %)
Magnesium100 mg(33 %)
Iron3.5 mg(23 %)
Iodine50 μg(25 %)
Zinc2.1 mg(26 %)
Saturated fatty acids9.1 g
Uric acid340 mg
Cholesterol139 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3
fresh Beets
2 tablespoons
1
small Onion
1
1 piece
½ cup
½ cup
2
fillet of Salmon (about 3-4 oz. each)
1 piece
3 sprigs
3 tablespoons
3 sprigs
1 ounce
2 tablespoons
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Skillet, 1 Baking sheet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Fine grater, 1 Fine-mesh sieve, 1 Slotted spatula, 1 Brush, 1 Juicer, 1 Pastry tip

Preparation steps

1.
Baked Salmon Fillets preparation step 1

Rinse beets thoroughly and boil 1 bulb in a pot with water over medium heat, covered, for about 40 minutes until tender. Meanwhile, peel remaining beets using rubber gloves to handle the roots (the color stains!) and extract the juice in the juicer. Cook juice in a pot until reduced by 2/3.

2.
Baked Salmon Fillets preparation step 2

Heat 1 tablespoon oil in a pot. Peel onion and garlic, cut into thin slices and fry in hot oil until golden brown. Peel and coarsely chop ginger root and add to pot.

3.
Baked Salmon Fillets preparation step 3

Add wine and stock to pot and simmer over medium heat, uncovered, until it reduces by about 2/3.

4.
Baked Salmon Fillets preparation step 4

Stir boiled beet juice and let simmer again until almost syrupy. Season with salt and pepper and pour through a fine sieve into a second pot.

5.
Baked Salmon Fillets preparation step 5

Rinse salmon fillets, pat dry and brush with a little oil. Season with salt and pepper. In a coated pan, fry salmon fillets over high heat. Sear salmon on each side and place on a baking sheet.

6.
Baked Salmon Fillets preparation step 6

Rinse horseradish, peel and grate finely. Rinse parsley, shake dry and chop finely. Mix with breadcrumbs, season with salt and pepper and add remaining oil.

7.
Baked Salmon Fillets preparation step 7

Spread crumb mixture evenly over salmon fillets. Bake in a preheated oven at  400°F for 10-12 minutes. Meanwhile, rinse cooked beet under cold water, peel, cut into slices, and cut into sticks.

8.
Baked Salmon Fillets preparation step 8

Rinse dill, shake dry and chop. Heat butter in a pot and add beet sticks. Add dill and season with salt and pepper to taste. Pour boiled sauce on warmed plates and place salmon and beet sticks on top. Add a dollop of sour cream to each piece and serve immediately.

Comments

 
Salmon is already a delicacy and great on its own. This recipe makes salmon look even better and more delicious than ever.