Salmon with Asparagus and Mashed Potatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 631 cal. | (30 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 5.2 μg | (26 %) | ||
| Vitamin E | 6.6 mg | (55 %) | ||
| Vitamin K | 56.1 μg | (94 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 20.6 mg | (172 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 243 μg | (81 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,557 mg | (39 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 19 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 138 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the mashed potatoes
- 600 grams starchy potatoes
- salt
- 100 milliliters milk
- 4 Tbsps butter
- freshly ground peppers
- Nutmeg
- For the asparagus
- 1 bunch green Asparagus
- salt
- 1 Tbsp lemon juice
- 2 tsps butter
- 12 Cherry tomatoes
- freshly ground peppers
- For the salmon
- 4 Salmon (about 160-200 g)
- 2 Tbsps lemon juice
- salt
- 2 Tbsps clarified butter
- 100 milliliters white wine
- ½ tsp Lemon peel
- For garnish
- 200 milliliters milk (low-fat)
- 4 Lemon wedge
- 2 sprigs Dill
- Lemon peel
Preparation steps
For the mashed potatoes: Peel the potatoes, rinse, cut into small pieces and cook in boiling salted water for about 25 minutes until soft.
For the asparagus: Meanwhile, rinse the asparagus, peel the bottom third of the stalks and trim the tough ends if necessary. Simmer in plenty of salted water with lemon juice and 1 teaspoon of butter for about 8 minutes until al dente. Rinse and halve the tomatoes.
For the salmon: Marinate the salmon in lemon juice for 5 minutes, pat dry and season with salt.
Heat the milk and butter for the mashed potatoes in a saucepan.
Drain the asparagus, return to the pan with the remaining butter and tomatoes. Warm over low heat and season with salt and pepper.
Heat the clarified butter in a frying pan, fry the fish briefly on both sides, pour in the wine and turn the heat down to the lowest setting. Sprinkle the salmon with lemon zest and cook for 3-5 minutes (depending on the thickness of the fillets).
Meanwhile, drain the potatoes. Mash the potatoes with the potato masher with the warm milk and butter. Season with salt, pepper and nutmeg.
For garnish: Heat the low-fat milk for garnish and beat vigorously until foamy. Divide the milk foam onto plates, arrange the asparagus and mashed potatoes next to each other and place the fish on top. Serve garnished with lemon wedges, dill and lemon zest.
