Salmon Fillet with Sprouts

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Salmon Fillet with Sprouts

Salmon Fillet with Sprouts - "Quick, What's good on the plate" - which is to be taken literally in this court.

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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
310
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie310 kcal(15 %)
Protein27 g(28 %)
Fat20 g(17 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.4 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D5.1 μg(26 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin16.8 mg(140 %)
Vitamin B₆0.8 mg(57 %)
Folate90 μg(30 %)
Pantothenic acid0.2 mg(3 %)
Biotin1.2 μg(3 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C19 mg(20 %)
Potassium661 mg(17 %)
Calcium40 mg(4 %)
Magnesium42 mg(14 %)
Iron0.9 mg(6 %)
Iodine9 μg(5 %)
Zinc0.5 mg(6 %)
Saturated fatty acids4.7 g
Uric acid12 mg
Cholesterol75 mg

Ingredients

for
4
For the salmon
4 Salmon about 125 g (approximately 4 1/2 ounces) each
1 tablespoon lemon juice
75 grams Mung bean sprouts
75 grams Chickpea sprouts
½ bunch scallions
white peppers
2 tablespoons Canola oil
50 milliliters white wine
1 tablespoon Cultured butter about 5 g (approximately 2 ounces)
1 whole lemon
salt
For baking
Aluminum foil
How healthy are the main ingredients?
Salmonlemonsalt

Preparation steps

1.

Rinse the salmon fillets under cold water, pat dry, drizzle with lemon juice and let stand for about 5 minutes.

2.

Rinse and drain the sprouts. Rinse the green onions, finely chop the whites and cut the greens into narrow rings. Pat the salmon dry and season with white pepper. Preheat the oven to 100°C/fan 80°C/ gas mark 1 (approximately 215°F). 

3.

Heat 1 tablespoon oil in a pan. Sear the salmon until golden brown on each side. Wrap in aluminum foil and bake for 5-10 minutes, depending on the thickness of the salmon fillets.  

4.

Heat the remaining oil in the pan. Sauté the sprouts and the whites of the green onions over medium heat for about 1-2 minutes. Add the wine and let simmer for 2 minutes. Remove from heat and stir in the butter. 

5.

Rinse the lemon, pat dry and cut into 4 wedges. Remove the salmon from the foil and place on 4 warmed plates along with the sprouts. Drizzle with the butter sauce and sprinkle with the remaining green onions and garnish with a lemon wedge.