Salmon Fillets on Tomatoes and Leeks

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Salmon Fillets on Tomatoes and Leeks
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 35 min.
Ready in
Calories:
340
calories
Calories

Healthy, because

Even smarter

Nutritional values

The many omega-3 fatty acids from salmon improve concentration and memory and protect against vasoconstriction and high cholesterol levels, while the proteins from the fish support muscle building and maintenance. The tomatoes contains lycopene, which is a powerful antioxidant that improves many different body functions. 

When shopping, it is best to choose organic salmon, as it is less likely to be contaminated with antibiotics than its conventional counterpart.

1 serving contains
(Percentage of daily recommendation)
Calorie340 cal.(16 %)
Protein28 g(29 %)
Fat22 g(19 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage3.8 g(13 %)
Vitamin A0.3 mg(38 %)
Vitamin D4.8 μg(24 %)
Vitamin E5.2 mg(43 %)
Vitamin K67.7 μg(113 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.1 mg(143 %)
Vitamin B₆1.1 mg(79 %)
Folate223 μg(74 %)
Pantothenic acid0.4 mg(7 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C47 mg(49 %)
Potassium1,042 mg(26 %)
Calcium91 mg(9 %)
Magnesium58 mg(19 %)
Iron1.7 mg(11 %)
Iodine18 μg(9 %)
Zinc0.4 mg(5 %)
Saturated fatty acids4.2 g
Uric acid102 mg
Cholesterol73 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
4 pcs Salmon (7 oz skinless)
2 Leeks
4 Tomatoes
3 Tbsps olive oil
1 Tbsp dry white wine
3 ozs Vegetable broth
salt
freshly ground peppers
1 Tbsp lemon juice
Fresh herbs (for garnishing)
How healthy are the main ingredients?
Salmonolive oilLeekTomatosalt

Preparation steps

1.

Rinse salmon and pat dry. Rinse and dry leeks, cut diagonally into rings.

Rinse tomatoes, quarter, core and dice into small pieces.

Heat 1 tablespoon of oil in a pan and saute leeks for 1-2 minutes, deglaze pan with white wine. Add broth and simmer for 3-4 minutes. Add more broth, if needed.

2.

Season salmon with salt and pepper. Heat remaining oil in a pan and cook salmon for 2-3 minutes per side or until golden brown.  Add tomatoes to the leeks and season with lemon juice, salt and pepper. Arrange vegetables on plates and top with salmon, sprinkle with fresh herbs and serve.