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Salmon Fillet with Capers and Potatoes
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 50 mins
Calories:
478
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 12.4 μg | (21 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20 mg | (167 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 1,412 mg | (35 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 4 Salmon (about 250-300 grams)
- 1 lemon (juice)
- salt
- peppers
- 8 size potatoes
- 4 Tbsps Caper
- 1 red Bell pepper
- 2 Tbsps olive oil
- 4 sprigs rosemary
- 100 milliliters Vegetable broth
- 2 Tbsps Sesame seeds
Preparation steps
1.
Sprinkle salmon fillets with lemon juice and season with a little salt and pepper. Peel the potatoes and cut into bite-sized pieces. Drain capers. Rinse the bell pepper, cut in half and remove the seeds and ribs.
2.
Heat the oil in a pan and fry the potatoes. Add rosemary and the broth. Simmer covered for about 15 minutes. Add the rest of the bell pepper, capers and fish and continue cooking for 10-15 minutes.
3.
Mix in the sesame seeds and season with lemon juice, salt and pepper. Serve on plates.
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