Salmon on a Bed of Vegetables
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
386
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 386 cal. | (18 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 34.4 μg | (57 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 937 mg | (23 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 28 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- For the salmon
- 4 Salmon (Each about 150 grams)
- 2 Tbsps lemon juice
- 10 Tbsps colorful peppers
- 3 Tbsps vegetable oil
Preparation steps
1.
For the vegetables: peel carrot. Rinse and halve bell peppers, remove seeds and ribs. Rinse zucchini and trim the ends. Rinse fennel. Cut all vegetables into fine strips (julienne). Rinse and dry chives, cut half of chives into rings. Heat butter in a pan and saute julienned vegetables for a few minutes, season with salt and pepper. Add chopped chives and mix well.
2.
For the salmon: crush pepper in a mortar. Rinse salmon fillet, pat dry, drizzle with lemon juice and season with salt. Roll salmon in pepper and press firmly. Heat oil in a pan and cook salmon fillets on both sides.
3.
Arrange vegetables on warmed plates and top with salmon fillets. Garnish with remaining chives and serve.
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