Salmon with Vegetable Pilaf
Salmon with Vegetable Pilaf - Fillet with polynuclear leaflet.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 619 cal. | (29 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 162 μg | (54 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 110 mg | (116 %) | ||
| Potassium | 956 mg | (24 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 77 mg |
Ingredients
- Ingredients
- 300 grams Long grain rice
- 600 milliliters Vegetable broth
- red Bell pepper
- yellow Bell pepper
- green Bell pepper
- 1 carrot
- 3 sticks green Asparagus
- 1 lemon
- 2 Tbsps Canola oil
- salt
- peppers
- 500 grams Salmon
- 4 stalks parsley
- 1 pc Parmesan (about 20 g)
Preparation steps
Bring the rice and the broth to a boil in a pot. Reduce the heat to medium, cover, and cook for 20 minutes.
Rinse and peel the peppers. Peel the carrot. Rinse the asparagus, peel the lower third, and remove the woody ends. Halve lengthwise. Finely dice all the vegetables. Squeeze the juice from the lemon.
Heat the oil in a pan. Sauté the vegetables over high heat for 2-3 minutes. Season to taste with salt, pepper, and a little lemon juice then remove from the heat.
Rinse the salmon under cold water, pat dry, and cut into 1 cm (approximately 1/2 inch) thick slices. Season to taste with salt and pepper and drizzle with lemon juice.
Rinse the parsley, pat dry, and finely chop.
Mix the cooked vegetables, parsley, and parmesan into the rice. Lay the salmon slices over the top, cover, and cook over low heat for 5 minutes.
