Roasted Salmon Fillets
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.
(Percentage of daily recommendation)
| Calorie | 682 cal. | (32 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6.7 μg | (34 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 5.7 μg | (10 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 23.3 mg | (194 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 923 mg | (23 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 117 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 ozs Long grain rice (packaged in a boiling bag)
- salt
- 1 shallot
- ½ Tbsp butter
- 1 tsp sugar
- 3 ½ ozs dry white wine (or vegetable broth)
- 8 ozs Vegetable broth
- 2 Salmon (fillets, about 4 oz. each)
- 1 tsp Canola oil
- peppers
- 1 Tbsp medium-hot Mustard
- 1 Tbsp grainy Mustard
- 3 ozs Heavy cream
- ½ bunch Dill
- 3 ozs cooked Beets
Preparation steps
Cook the rice in a pot of boiling salted water according to package instructions.
Meanwhile, peel the shallot and chop finely. Heat the butter in another pot and sauté the shallot until translucent.
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.
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.
Stir mustard and cream into the shallot sauce and season with salt and pepper.
Rinse dill, shake dry, pluck leaves and chop finely. Stir dill into the sauce. Season beets with salt as desired.
Divide the rice between 2 plates. Top with salmon, mustard cream sauce and beets.