Salmon Spinach Bake with Pumpkin
Salmon Spinach Bake with Pumpkin - Delicious after work dish for Autumn
Healthy, because
Even smarter
Nutritional values
The high content of omega-3 fatty acids in salmon has a positive effect on the cardiovascular system. In addition, the fish is brimming with the trace element iodine, which is important for the thyroid gland.
Salmon with pumpkin in the oven can also be prepared with other fish. For example, trout, halibut, or cod would be well suited.
(Percentage of daily recommendation)
| Calorie | 481 cal. | (23 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 123.5 μg | (206 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,062 mg | (27 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 3 Tbsps olive oil
- 14 ozs chunky tomatoes (can)
- salt
- peppers
- 18 ozs Pumpkin (or butternut squash)
- 8 ozs Fregola shaped Pasta (or Israeli couscous)
- 22 ozs salmon fillets
- 2 ozs Baby spinach
- ½ bunch parsley
- 8 ozs chickpeas (can; drained)
Kitchen utensils
Preparation steps
Peel and finely dice the onion and garlic. Heat 1 tablespoon olive oil in a pot. Sauté onion and garlic in it over medium heat for 4 minutes. Deglaze with chunky tomatoes, season with salt and pepper and simmer for 2-3 minutes; then set aside.
Dice pumpkin pulp and cook in boiling water for 3-4 minutes. Drain and allow to drain. Cook pasta according to package directions in boiling salted water for 12-14 minutes; also drain and drain.
Rinse salmon fillet, pat dry, divide into 4 portions and season. Wash spinach, shake dry and cook with tomato sauce for 5 minutes. Wash, chop and add the parsley.
Place salmon and pumpkin in the dish and pour tomato spinach sauce over them. Drain chickpeas in a colander and sprinkle over salmon and pumpkin with pasta. Cook salmon with pumpkin in the oven at 200 °C / 400 °F for approx. 20 minutes.
