EatSmarter exclusive recipe

Roasted Salmon Fillet

in Mustard Cream Sauce
4.25
Average: 4.3 (4 votes)
(4 votes)
Roasted Salmon Fillet

Roasted Salmon Fillet - The pure enjoyment of fish! And everything is served up in an instant

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Health Score:
Health Score
7,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
682
calories
Calories

Healthy, because

Even smarter

Nutritional values

Omega-3 fatty acids have been proven to help keep body and mind fit. Since our body cannot produce them itself, they must be taken in through food. This is done here via salmon, which contains plenty of them. You also get many beauty and nerve vitamins from the B-complex.

Do you have five more minutes? Then cook parboiled rice, into which vital substances from the whole grain are pressed again after peeling by a special process to improve the nutritional value. Or do you have another 15 minutes? In this case you should choose natural rice: it contains more of the intestinal fibre that is healthy for the intestines and also keeps you full longer.

1 serving contains
(Percentage of daily recommendation)
Calorie682 kcal(32 %)
Protein37 g(38 %)
Fat30 g(26 %)
Carbohydrates59 g(39 %)
Sugar added3 g(12 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D6.7 μg(34 %)
Vitamin E4.4 mg(37 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin23.3 mg(194 %)
Vitamin B₆1.1 mg(79 %)
Folate104 μg(35 %)
Pantothenic acid0.8 mg(13 %)
Biotin4.3 μg(10 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C6 mg(6 %)
Potassium923 mg(23 %)
Calcium88 mg(9 %)
Magnesium89 mg(30 %)
Iron3.3 mg(22 %)
Iodine13 μg(7 %)
Zinc1.5 mg(19 %)
Saturated fatty acids9.9 g
Uric acid69 mg
Cholesterol117 mg
Development of this recipe:

Ingredients

for
2
Ingredients
125 grams
Long-grain rice (in cooking bags, 8-10 minutes cooking time)
1
½ tablespoon
1 teaspoon
100 milliliters
dry White wine (or broth)
250 milliliters
2
Salmon (about 180 grams)
1 teaspoon
1 tablespoon
medium-hot Mustard
1 tablespoon
grainy Mustard
100 milliliters
½ bunch
100 grams
cooked Beet (from a jar, drained)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Measuring cups, 1 Wooden spoon, 1 Teaspoon, 1 Paper towel, 1 Tablespoon, 2 Pots, 1 Non-stick pan, 1 Brush, 1 Slotted spatula

Preparation steps

1.
Roasted Salmon Fillet preparation step 1

Cook the rice in a pot of boiling salted water according to package instructions.

2.
Roasted Salmon Fillet preparation step 2

Meanwhile, peel the shallot and chop finely. Heat the butter in another pot and sauté the shallot until translucent.

3.
Roasted Salmon Fillet preparation step 3

Sprinkle shallot with sugar and cook until browned, stirring, about 1 minute. Stir in the white wine and broth, bring to boil and simmer over medium heat for 5 minutes.

4.
Roasted Salmon Fillet preparation step 4

Meanwhile, rinse the salmon, pat dry and rub with a little oil. Season with salt and pepper. Heat a non-stick pan over medium heat. Cook salmon until browned, about 3 minutes on each side.

5.
Roasted Salmon Fillet preparation step 5

Stir mustard and cream into the shallot sauce and season with salt and pepper.

6.
Roasted Salmon Fillet preparation step 6

Rinse dill, shake dry, pluck leaves and chop finely. Stir dill into the sauce. Season beets with salt as desired.

7.
Roasted Salmon Fillet preparation step 7

Divide the rice between 2 plates. Top with salmon, mustard cream sauce and beets.