Salmon over Vegetables

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Salmon over Vegetables
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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)
Calorie473 cal.(23 %)
Protein33 g(34 %)
Fat34 g(29 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage1.8 g(6 %)
Vitamin A0.2 mg(25 %)
Vitamin D5.2 μg(26 %)
Vitamin E10.4 mg(87 %)
Vitamin K14.6 μg(24 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.5 mg(154 %)
Vitamin B₆0.9 mg(64 %)
Folate94 μg(31 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.9 μg(18 %)
Vitamin B₁₂5.3 μg(177 %)
Vitamin C23 mg(24 %)
Potassium819 mg(20 %)
Calcium199 mg(20 %)
Magnesium71 mg(24 %)
Iron2.3 mg(15 %)
Iodine19 μg(10 %)
Zinc1.3 mg(16 %)
Saturated fatty acids9.6 g
Uric acid38 mg
Cholesterol171 mg
Complete sugar5 g

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)
How healthy are the main ingredients?
ParmesanMustardonionZucchinisaltSalmon

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.