Salmon with Lentils
Nutritional values
(Percentage of daily recommendation)
| Calorie | 586 cal. | (28 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 16 g | (53 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 7.3 mg | (61 %) | ||
| Vitamin K | 332.3 μg | (554 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 22.1 mg | (184 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 356 μg | (119 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 14.6 μg | (32 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 1,763 mg | (44 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 9 mg | (60 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 186 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 300 grams Le Puy lentils
- 200 grams Baby spinach
- 1 lg stalk Leeks
- 1 onion
- 4 Tbsps Canola oil
- 100 milliliters dry white wine
- salt
- freshly ground peppers
- 1 tsp Pear syrup
- 1 Tbsp white balsamic vinegar
- 4 Salmon (each about 150 grams)
- 2 Tbsps lemon juice
- 150 grams Cherry tomatoes
Preparation steps
Rinse lentils in a sieve, combine with 600 ml (approximately 2 1/2 cup) of water and cook for about 20 minutes or until al dente. Drain well.
Rinse and spin dry spinach. Halve leek lengthwise, rinse and cut into 1 cm (approximately 1/2 inch) wide strips. Peel onion and chop finely. Heat 1 tablespoon of oil in a pan and saute onion until translucent, add leek and saute briefly. Deglaze pan with wine and let evaporate. Add lentils and spinach to the pan and mix well, remove from the heat. Season with salt, pepper, pear juice and balsamic vinegar, keep warm.
Rinse fish, pat dry, season with salt, pepper and lemon juice. Heat oil in a pan and cook fish for about 2-3 minutes per side. Rinse tomatoes and add to the pan, saute briefly.
Arrange lentils with salmon and tomatoes on plates, serve.
