Penne and Salmon Bowl
with Leeks and Parmesan
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
1979
calories
Calories
Healthy, because
Even smarter
Nutritional values
This decadent, savory pasta is packed with omega-3 fatty acids thanks to the serving of salmon and fiber and vitamins C and A from the leeks.
Use whole-wheat penne instead of plain penne for added fiber.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,979 cal. | (94 %) | ||
| Protein | 104 g | (106 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 341 g | (227 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 26.1 g | (87 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 33.7 μg | (56 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 36 mg | (300 %) | ||
| Vitamin B₆ | 3 mg | (214 %) | ||
| Folate | 268 μg | (89 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,971 mg | (49 %) | ||
| Calcium | 284 mg | (28 %) | ||
| Magnesium | 353 mg | (118 %) | ||
| Iron | 9.8 mg | (65 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 9.5 mg | (119 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 889 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3.333 cups fresh Salmon fillet (skinned, cut into pieces approx. 1)
- 2 Tbsps olive oil
- 1 Leek (cut in half lengthways and chopped)
- 1 garlic clove (crushed)
- ⅜ cup dry white wine
- 0.333 cup fish stock
- 8 cups Penne
- lemon juice
- ½ cup fresh Parmesan (grated)
- 1 lemon (cut into wedges)
Preparation steps
1.
Fry the fish in hot oil on all sides. Add the leek and the garlic and fry for a few minutes. Deglaze with the wine and the stock and cook on a medium heat for around 10 min.
2.
Cook the pasta in boiling, salted water until al dente. Drain.
3.
Break the salmon up into smaller bite-sized pieces, add pasta to the fish mixture and season with salt, ground black pepper, and a dash of lemon juice.
4.
Arrange in bowls and sprinkle with the Parmesan cheese. Garnish with lemon wedges.
