Brain Food

Orange-Tarragon Asparagus

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Average: 4 (3 votes)
(3 votes)
Orange-Tarragon Asparagus

Orange-Tarragon Asparagus - Classic food that even beginner cooks can pull off - and in less than an hour!

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Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
370
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon is one of the fish species that contains a particularly high amount of omega-3 fatty acids. Researchers have found out that these fatty acids promote brain development in babies. But regular fish meals are also worthwhile in old age. Studies have shown that as little as 10 grams of fish a day demonstrably improves memory performance in senior citizens.

Alcohol may evaporate, but not always completely. All those who value strictly alcohol-free cooking should replace the wine for the brew with alcohol-free wine or vegetable stock or vegetable broth. No asparagus season at the moment? You can also serve other vegetables with the fish dish. Carrots, for example, can be prepared in the same way as asparagus and harmonise just as well with tarragon.

1 serving contains
(Percentage of daily recommendation)
Calorie370 cal.(18 %)
Protein41 g(42 %)
Fat14 g(12 %)
Carbohydrates17 g(11 %)
Sugar added1 g(4 %)
Roughage6 g(20 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.6 μg(8 %)
Vitamin E7.2 mg(60 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin18.5 mg(154 %)
Vitamin B₆1.5 mg(107 %)
Folate186 μg(62 %)
Pantothenic acid2.8 mg(47 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C41 mg(43 %)
Potassium1,046 mg(26 %)
Calcium120 mg(12 %)
Magnesium97 mg(32 %)
Iron3 mg(20 %)
Iodine60 μg(30 %)
Zinc2.2 mg(28 %)
Saturated fatty acids5.1 g
Uric acid333 mg
Cholesterol107 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2.64 lbs white Asparagus
2 shallots
2 small Oganic oranges
4 sprigs Tarragon
14 ozs very small potatoes
salt
1 oz Cultured butter
¾ cup white wine
½ cup Vegetable broth
1 tsp sugar
peppers
4 Salmon (with skin, about 180 grams)
1 Tbsp olive oil
How healthy are the main ingredients?
potatosugarolive oilTarragonshallotsalt
Preparation

Kitchen utensils

1 Peeler, 1 Small knife, 1 Large knife, 1 Vegetable brush, 1 Pot, 1 Roasting pan (with lid), 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Brush, 1 Grill pan (or baking dish), 1 Slotted spoon, 1 Sieve, 1 Paper towel, 1 Wooden spoon

Preparation steps

1.
Orange-Tarragon Asparagus preparation step 1

Rinse and dry asparagus, trim off woody ends and peel spears.

2.
Orange-Tarragon Asparagus preparation step 2

Peel shallots and chop finely. Rinse oranges in hot water, wipe dry and cut into thin slices. Rinse tarragon and shake dry.

3.
Orange-Tarragon Asparagus preparation step 3

Scrub potatoes thoroughly under running water and cook in a pot of boiling salted water until knife-tender, 20-25 minutes.

4.
Orange-Tarragon Asparagus preparation step 4

Meanwhile, heat butter in a braiser. Sauté shallots until translucent. Pour in wine and broth.

5.
Orange-Tarragon Asparagus preparation step 5

Place spears in the braiser. Season with sugar, salt and pepper. Top asparagus with orange slices and tarragon sprigs. Bring to a boil, cover and cook until crisp-tender over low heat, 12-14 minutes.

6.
Orange-Tarragon Asparagus preparation step 6

Rinse the salmon fillets and pat dry with paper towels. Brush on both sides with oil.

7.
Orange-Tarragon Asparagus preparation step 7

Heat a grill pan (or preheat broiler). Grill salmon in the pan (or broil in a baking dish) for 3-4 minutes. Season with salt and pepper.

8.
Orange-Tarragon Asparagus preparation step 8

Drain potatoes and cut in half.

9.
Orange-Tarragon Asparagus preparation step 9

Lift asparagus from the broth and divide among plates along with orange slices and salmon. Drizzle with a bit of broth and garnish with tarragon from pan. Serve with potatoes.