Salmon on Asparagus and Carrots
Healthy, because
Even smarter
Nutritional values
Carrots contian the enzyme beta-carotene, which is important for healthy eyesight, while asparagus is rich in antioxidants, which protect the cells against damaging free radicals.
You can serve this with pasta, grains, bread, or potatoes to add satiating carbs. You can also leave the edible flowers out of the recipe.
(Percentage of daily recommendation)
| Calorie | 559 cal. | (27 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.8 g | (49 %) |
| Vitamin A | 6.8 mg | (850 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 144.3 μg | (241 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 20.8 mg | (173 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 292 μg | (97 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 23.2 μg | (52 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 2,260 mg | (57 %) | ||
| Calcium | 141 mg | (14 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 8.4 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 16 baby carrots (with green)
- 10 ozs green Asparagus
- 10 ozs white Asparagus
- olive oil (extra virgin)
- 2 Tbsps lemon juice (freshly squeezed)
- salt
- peppers (freshly ground)
- 2 handfuls Edible flowers
- 4 Salmon (each about 6 oz)
- 3 ½ ozs Pastry flour
- 2 Tbsps butter
Preparation steps
Rinse the carrots, leave some of the stalks on and cut in half lengthwise.
Rinse the green asparagus, possibly cut off the woody ends and blanch for about 10-15 minutes in boiling salted water. Drain well, then halve lengthwise. Rinse the white asparagus, peel, remove any woody ends, and blanch for about 15-20 minutes in boiling salted water. Drain well, then cut lengthwise into thin slices.
Blanch the carrots in boiling salted water for 5-6 minutes. Drain. Arrange the asparagus and carrots on plates. Mix 4-5 tablespoons of olive oil, lemon juice, 2-3 tablespoons of water, and season with salt and pepper to make a vinaigrette. Drizzle vinaigrette on the vegetables.
Season the salmon fillets with salt and pepper, coat with flour, tap off the excess flour and saute in hot butter until golden brown on both sides. Then, arrange the salmon on top of the asparagus and carrots.
Sprinkle with plenty of edible flowers and serve immediately.
