Salmon with Grains and Asparagus
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
573
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 573 cal. | (27 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 155.6 μg | (259 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.5 mg | (146 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 369 μg | (123 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 4.8 μg | (160 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 1,545 mg | (39 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 539 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Tbsps olive oil
- 1 onion (peeled, finely chopped)
- 1 clove garlic cloves (peeled, finely chopped)
- ½ dried chili pepper (finely chopped)
- 1 ⅔ cups vegetable stock
- ⅜ cup Apple juice
- 1 ½ cups Quinoa (rinsed)
- 1 lemon (juice)
- 2 Tbsps fresh parsley (chopped)
- 4 ½ cups green Asparagus (ends cut off, lower third peeled)
- 2 ⅔ cups Salmon fillet (chopped into chunks)
- 1 handful Arugula
Preparation steps
1.
Heat 1 tbsp oil in a pan and fry the onion, garlic and chilli until transparent. Pour on the stock and apple juice and bring to the boil. Add the quinoa and simmer over a low heat for approx. 15 minutes. Drain if necessary and let cool slightly.
2.
For the dressing, mix the lemon juice with 4 tbsp oil and the parsley. Season with salt and ground black pepper. Mix about 1/3 of the dressing with the quinoa.
3.
Cook the asparagus for approx. 5 minutes in a little boiling, salted water; it should not be too soft. Drain thoroughly and mix with 1/3 of the dressing.
4.
Heat 2 tbsp oil in a pan and fry the fish for approx. 4 minutes, turning all the time. It should still be slightly rare in the middle. Season lightly with salt and ground black pepper and drizzle with the remaining dressing.
5.
Sprinkle 1 tbsp olive oil on the rocket. Arrange the quinoa salad on a serving dish. Place the fish and asparagus on top, garnish with rocket and serve.
