Salmon over Vegetables
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
473
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 473 cal. | (23 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.2 μg | (26 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 14.6 μg | (24 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.5 mg | (154 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 819 mg | (20 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 171 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 2 Zucchini
- 100 grams Créme legére
- 100 milliliters Vegetable broth
- 1 egg yolk
- 4 Tbsps freshly grated Parmesan
- 2 Tbsps whole grain Mustard
- salt
- peppers
- 4 flat Salmon (about 140 grams)
- 1 Tbsp Pastry flour
- vegetable oil (for frying)
Preparation steps
1.
Preheat the oven to 220°C (approximately 425°F).
2.
Peel the onion and cut into thin rings. Rinse and cut the zucchini into columns. Distribute zucchini and onions evenly on a casserole dish. Mix the pastry cream with the broth, egg yolk, Parmesan and mustard mix and season with salt and pepper. Spread over the vegetables and bake for about 15 minutes.
3.
Rinse and pat dry the fish, season with salt and pepper and coat with flour. In a pan, fry in oil until golden brown, or for about 2-3 minutes each.
4.
Serve over the vegetables.
