Healthy Dinner

Roasted Salmon Fillets

in Mustard Cream Sauce
4.4
Average: 4.4 (5 votes)
(5 votes)
Roasted Salmon Fillets

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

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Health Score:
7,1 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
682
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon is one of the richest sources of omega-3 fatty acids, which are heart-healthy and can reduce the risk of heart attack, stroke and abnormal heart rhythms.

Instead of long grain rice, use quinoa for added protein or brown rice for a serving of added fiber.

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:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Long grain rice (packaged in a boiling bag)
salt
1 shallot
½ tablespoon butter
1 teaspoon sugar
3 ½ ounces dry white wine (or vegetable broth)
8 ounces Vegetable broth
2 Salmon (fillets, about 4 oz. each)
1 teaspoon Canola oil
peppers
1 tablespoon medium-hot Mustard
1 tablespoon grainy Mustard
3 ounces Heavy cream
½ bunch Dill
3 ounces cooked Beets
How healthy are the main ingredients?
Long grain riceMustardsugarDillsaltshallot
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 Fillets preparation step 1

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

2.
Roasted Salmon Fillets 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 Fillets 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 Fillets 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 Fillets preparation step 5

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

6.
Roasted Salmon Fillets 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 Fillets preparation step 7

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