Salmon Fillets on Mountain Lentils
Salmon fillets on mountain lentils - Tender fish with a hearty side dish - plenty of protein included!
Healthy, because
Even smarter
Nutritional values
Celery owes its special spicy aroma to the high content of essential oils, which are good for the intestines. The aromatic mountain lentils contain plenty of protein, complex carbohydrates and fiber. They also contain vitamins of the B group that strengthen the nerves and blood-forming iron.
When it comes to salmon, it's best to go for the organic variety, as this farmed form usually does not use antibiotics.
(Percentage of daily recommendation)
| Calorie | 546 cal. | (26 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 10.3 g | (34 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 116.8 μg | (195 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 21.5 mg | (179 %) | ||
| Vitamin B₆ | 2.1 mg | (150 %) | ||
| Folate | 183.4 μg | (61 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 12.6 μg | (28 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 1,617 mg | (40 %) | ||
| Calcium | 130 mg | (13 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 52.6 μg | (26 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 336.8 mg | |||
| Cholesterol | 107.3 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 7 ozs mountain lentils
- 2 carrots
- 10 ozs Celery root (1 piece)
- ¾ oz parsley
- 2 shallots
- ½ oz butter
- 1 tsp honey
- 3 ½ ozs red Grape juice (or red wine)
- 1 tsp balsamic vinegar
- salt
- peppers
- 1 pinch Ground cinnamon
- 22 ozs salmon fillets (4 salmon fillets)
- 2 Tbsps olive oil
- 1 garlic clove
Preparation steps
Cook lentils in boiling water over medium heat for 40 minutes. Then drain. Meanwhile, peel carrots and celery and dice very finely. Wash parsley, shake dry and chop. Peel and chop shallots.
Heat butter in a frying pan. Sauté shallots in it for 2 minutes over medium heat. Add honey, let caramelize for 3 minutes and deglaze with grape juice. Simmer shallot sauce over low heat for about 5 minutes. Stir in vinegar and season with salt, pepper and 1 pinch of cinnamon. Remove from heat.
Rinse salmon fillets, dab dry, salt, pepper. Heat 1 tablespoon oil in another pan. Fry salmon in it on all sides for 5-6 minutes over medium heat until golden brown. Peel garlic, crush lightly, add and let fish cook over low heat for about 5 minutes until translucent.
Heat remaining oil in a saucepan and sauté vegetable cubes. Add lentils and parsley, stir in, salt and pepper. Spread lentils on plates, arrange salmon fillets on top and drizzle with shallot sauce.
