Salmon Steak with Couscous
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 12 h. 48 min.
Ready in
Calories:
1306
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 1,306 cal. | (62 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 89 g | (77 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.4 g | (55 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 22.7 mg | (189 %) | ||
| Vitamin K | 201.5 μg | (336 %) | ||
| Vitamin B₁ | 1 mg | (100 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 25.5 mg | (213 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 413 μg | (138 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 209 mg | (220 %) | ||
| Potassium | 1,953 mg | (49 %) | ||
| Calcium | 260 mg | (26 %) | ||
| Magnesium | 204 mg | (68 %) | ||
| Iron | 9.7 mg | (65 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 fresh Salmon (steaks)
- For Marinade
- ¼ cup Mirin (Japanese cooking wine)
- 4 Tbsps soy sauce
- 4 Tbsps Canola oil
- freshly ground Black pepper (to taste)
- For Basil Pesto Sauce
- 2 cups fresh Basil
- 0.333 cup Pine nuts
- 2 cloves garlic cloves (peeled and minced)
- salt (to taste)
- freshly ground Black pepper (to taste)
- ⅔ cup extra virgin olive oil
- For Vegetable Couscous
- 1 Tbsp vegetable oil
- ½ cup onions (peeled and chopped)
- 2 cloves garlic cloves (peeled and minced)
- 1 cup peas
- 1 cup Asparagus (washed and trimmed; chopped into bite-size pieces)
- 1 red Bell pepper (washed; trimmed and diced)
- 1 cup Corn
- ½ cup fresh parsley (chopped)
- 1 cup cooked Couscous
- 1 lemon (halved and cut into slices)
- 2 sprigs fresh Dill (for garnish)
Preparation steps
1.
Rinse the salmon steaks under cold running water and pat dry with paper towels
2.
For Marinade:
3.
In a shallow bowl, combine all marinade ingredients. Add salmon and marinate for 12 hours or overnight, turning once or twice.
4.
For Basil Pesto Sauce:
5.
In the bowl of a food processor, combine the first 5 ingredients. Pulse until finely chopped. Add olive oil slowly. Pulse to incorporate. Check seasoning and adjust if necessary.
6.
For Vegetable Couscous:
7.
In a medium saucepan, heat oil over medium heat. Add onions and garlic; cook, stirring until softened, about 2 minutes. Add peas, asparagus, red peppers and corn; cook, stirring until slightly softened. Add parsley; cook stirring until vegetables are tender crisp and cooked through.
8.
Mix vegetables with cooked couscous. Toss to combine, serve immediately or chill. Top with dill sprig.
9.
To Serve:
10.
Prepare grill for direct grilling and preheat to high heat. Brush the hot grill grate with oil. Remove the salmon from the marinade. Depending on thickness, grill salmon for 3 to 5 minutes on each side, or until cooked through and flaky. Transfer salmon to individual plates, spoon pesto on top of grilled salmon and serve with a side of vegetable couscous. Garnish with sliced lemon and dill.
