Salmon with Lentils

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Salmon with Lentils
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
586
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie586 cal.(28 %)
Protein46 g(47 %)
Fat26 g(22 %)
Carbohydrates37 g(25 %)
Sugar added1 g(4 %)
Roughage16 g(53 %)
Vitamin A0.6 mg(75 %)
Vitamin D4.8 μg(24 %)
Vitamin E7.3 mg(61 %)
Vitamin K332.3 μg(554 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.7 mg(64 %)
Niacin22.1 mg(184 %)
Vitamin B₆1.5 mg(107 %)
Folate356 μg(119 %)
Pantothenic acid1.6 mg(27 %)
Biotin14.6 μg(32 %)
Vitamin B₁₂4.9 μg(163 %)
Vitamin C59 mg(62 %)
Potassium1,763 mg(44 %)
Calcium165 mg(17 %)
Magnesium178 mg(59 %)
Iron9 mg(60 %)
Iodine22 μg(11 %)
Zinc3.3 mg(41 %)
Saturated fatty acids4.2 g
Uric acid186 mg
Cholesterol73 mg
Complete sugar7 g

Ingredients

for
4
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
How healthy are the main ingredients?
LeekonionsaltSalmon

Preparation steps

1.

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. 

2.

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. 

3.

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. 

4.

Arrange lentils with salmon and tomatoes on plates, serve.