Salmon Steak with Potatoes and Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 610 cal. | (29 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 7.7 μg | (39 %) | ||
| Vitamin E | 7.8 mg | (65 %) | ||
| Vitamin K | 45.3 μg | (76 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 28.9 mg | (241 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 251 μg | (84 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 7.8 μg | (260 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 1,657 mg | (41 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 133 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 Salmon cutlets (each 200 grams)
- 1 Orange
- 2 Tbsps mixed, finely chopped Fresh herbs
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 600 grams small red potatoes
- 400 grams green Asparagus
- 2 Tbsps butter
Preparation steps
Rinse orange, cut in half, cut 4 slices and set them aside. With the remaining orange half, grate the zest into fine strips and squeeze the juice.
Rinse the salmon, pat dry and season with salt and pepper. Sprinkle with orange juice and the herbs and allow to marinate approximately 30 minutes.
Scrub and rinse the potatoes thoroughly and cook in salted water for about 25 minutes. Drain and cut potatoes in half.
Rinse asparagus, peel the bottom third and cut off the woody ends. Cook asparagus in boiling salted water for approximately 12 - 15 minutes, carefully lift out and drain.
Saute salmon in in hot oil in a large skillet over medium heat on each side about 4 minutes.
Saute potatoes and asparagus briefly in 1 tablespoon butter.
Arrange salmon with potatoes and asparagus on plates. Garnish with the orange slices and serve.
