Salmon on Asparagus and Carrots

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Salmon on Asparagus and Carrots
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
559
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie559 cal.(27 %)
Protein33 g(34 %)
Fat29 g(25 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage14.8 g(49 %)
Vitamin A6.8 mg(850 %)
Vitamin D4.8 μg(24 %)
Vitamin E8.7 mg(73 %)
Vitamin K144.3 μg(241 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.6 mg(55 %)
Niacin20.8 mg(173 %)
Vitamin B₆1.5 mg(107 %)
Folate292 μg(97 %)
Pantothenic acid2 mg(33 %)
Biotin23.2 μg(52 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C49 mg(52 %)
Potassium2,260 mg(57 %)
Calcium141 mg(14 %)
Magnesium108 mg(36 %)
Iron3.1 mg(21 %)
Iodine30 μg(15 %)
Zinc1.8 mg(23 %)
Saturated fatty acids8.4 g
Uric acid110 mg
Cholesterol89 mg
Complete sugar29 g

Ingredients

for
4
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
How healthy are the main ingredients?
carrotolive oilsaltSalmon

Preparation steps

1.

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.

2.

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.

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