Salmon Fillets on Tomatoes and Leeks
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.
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 67.7 μg | (113 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 223 μg | (74 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,042 mg | (26 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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)
Preparation steps
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.
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.
