Salmon and Spinach Skillet
Salmon and Spinach Skillet - "Fast food" at its best: Quick to make and healthy, too
Healthy, because
Even smarter
Nutritional values
Salmon contains a particularly large amount of cell-protecting omega-3 fatty acids, while the spinach covers your recommended daily requirement of iron in one serving.
Feel free to substitute the salmon for another type of fish such as mackerel or herring.
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 24.4 μg | (122 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 22 mg | (183 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 24.6 μg | (55 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 1,431 mg | (36 %) | ||
| Calcium | 275 mg | (28 %) | ||
| Magnesium | 189 mg | (63 %) | ||
| Iron | 8.9 mg | (59 %) | ||
| Iodine | 73 μg | (37 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 420 mg | |||
| Cholesterol | 53 mg |
Ingredients
- Ingredients
- 1 Organic orange
- salt
- 4 ozs par-boiled farro
- 1 lb fresh Spinach
- 1 small onion
- 9 ozs Salmon
- peppers
- 1 Tbsp Canola oil
- Nutmeg
Kitchen utensils
Preparation steps
Rinse orange in hot water, wipe dry and finely grate the zest.
Cut the orange in half and squeeze out the juice.
In a pot, bring 1/2 cup of lightly salted water to a boil. Add the farro and return to a boil.
Add approximately 1/4 cup orange juice and half of the orange zest to the pot. Cover and cook over low heat for about 10 minutes.
Meanwhile, trim the spinach, rinse thoroughly, spin dry and coarsely chop.
Peel the onion and chop finely.
Rinse salmon fillets, pat dry and cut into cubes. Mix remaining orange juice and zest in a small bowl.
Turn salmon cubes in the orange mixture to coat and season with salt and pepper.
Heat oil in a large non-stick pan and cook onion until translucent.
Add spinach and season with salt, pepper and freshly grated nutmeg.
Add the salmon cubes, toss to combine and cook over medium heat just until fish is opaque on the surface, about 5 minutes, turning regularly. Serve the salmon and spinach with the grains.
