Salmon with Asparagus and White Beans
Salmon with Asparagus and White Beans - Quick and healthy dish for gourmets
Healthy, because
Even smarter
Nutritional values
The low-fat and particularly protein-rich seafood activates the metabolism and supports muscle building. Beans are true little powerhouses and sustainably fill you up thanks to their high fiber content.
Is asparagus season unfortunately already over? No problem: This healthy dish also tastes delicious with broccoli or cauliflower!
(Percentage of daily recommendation)
| Calorie | 542 cal. | (26 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 12.8 μg | (64 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 95.1 μg | (159 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 23.4 mg | (195 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 327 μg | (109 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 12.9 μg | (430 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,489 mg | (37 %) | ||
| Calcium | 106 mg | (11 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 170 μg | (85 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 210 mg | |||
| Cholesterol | 199 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 26 ozs Asparagus
- 9 ozs large White bean (can; drained weight)
- 1 garlic clove
- 18 ozs salmon fillets (with skin; 4 fillets)
- salt
- peppers
- 6 Tbsps olive oil
- 14 ozs seafood (frozen; thawed, such as shrimp, scallops etc)
- 1 ¾ ozs Apple juice
- cayenne pepper
- ½ bunch cilantro
Preparation steps
Wash asparagus, cut off woody ends and peel lower third of spears. Rinse and drain the beans. Peel and finely dice garlic. Rinse salmon fillets, pat dry, salt and pepper.
Heat 2 tablespoons of oil in a frying pan. Cover and steam asparagus for 5-10 minutes over medium heat. Season with salt and pepper and keep warm.
Heat 2 tablespoons of oil in another pan. Sauté garlic in it for 2 minutes over medium heat. Add seafood and stir-fry for 5 minutes. Deglaze with juice. Add beans and cook 2-4 minutes until most of the liquid has evaporated. Season mixture with salt, pepper and cayenne pepper.
Heat remaining oil in a frying pan. Fry salmon fillets in it on the skin side for 3 minutes over medium heat. Turn and fry on the other side for another 1-2 minutes.
Skin salmon fillets and arrange on skin on plates. Place asparagus next to it and pour seafood-bean mixture over it. Wash the coriander, shake dry, pluck off the leaves and garnish everything with it.
