Salmon with Green Asparagus, Carrots and Pine Nuts
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
441
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 441 cal. | (21 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
more nutritional values
| Vitamin A | 3.4 mg | (425 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 86 μg | (143 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.6 mg | (163 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 244 μg | (81 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 1,560 mg | (39 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 81 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 pcs Salmon (about 160 grams)
- 1 bunch green Asparagus
- 8 small carrots
- 1 garlic clove
- 100 milliliters white wine
- 1 Tbsp butter
- 1 Tbsp vegetable oil
- 40 grams Pine nuts (toasted)
- 1 Tbsp parsley (chopped)
- salt
- peppers (freshly ground)
Preparation steps
1.
Rinse the salmon and pat dry.
2.
Rinse and trim the asparagus, and peel the bottom third. Peel, trim the carrot and leave little greens. Saute the carrot and asparagus in pan with hot butter, season with salt and pepper, and pour in the white wine. Cover and cook about for 8-10 minutes over low heat.
3.
Fry the salmon in hot oil on each side for about 2-3 minutes until golden brown. Season with salt and pepper, remove from the heat and leave until done.
4.
Place the vegetables on plates, top with salmon and serve sprinkled with toasted pine nuts and parsley.
