Salmon with Vegetables
Healthy, because
Even smarter
Nutritional values
With this combination of roasted salmon and fresh vegetables you are always on the right side: Salmon offers omega-3 fatty acids which protect the heart and arteries, increase concentration and generally have an anti-inflammatory effect. The vegetables provide fibre and other vital substances, including immune-strengthening vitamin C and zinc from the mangetout.
If you are particularly sensitive to fried foods, the salmon can also be served steamed or baked from the oven.
(Percentage of daily recommendation)
| Calorie | 563 cal. | (27 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 54.7 μg | (91 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 22.2 mg | (185 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 269 μg | (90 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,432 mg | (36 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 18.1 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 138 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the vegetables
- 250 grams Asparagus
- 250 grams carrots
- 250 grams Snow peas
- 1 Kohlrabi (200 grams)
- 150 grams Peas (frozen)
- salt
- freshly ground peppers
- 2 Tbsps butter
- For the fish
- 4 pcs Salmon (each about 160 grams)
- salt
- freshly ground peppers
- 2 Tbsps butter
- 1 bunch Basil
- ⅛ milliliter white wine
- 2 Tbsps White vinegar
- 150 grams Crème fraiche
Preparation steps
For the vegetables: Rinse and peel vegetables. Cut asparagus into 4 cm (approximatley 1 1/2 inch) long pieces and cut carrots diagonally into slices. Leave snow peas whole and cut kohlrabi into slices. Thaw peas.
Cook vegetables, one after another, in boiling salted water: mangetout, kohlrabi and carrots for about 5 minutes and asparagus for about 10 minutes. Drain and rinse in cold water, drain well.
Melt butter in a large saucepan. Toss vegetables for about 2-3 minutes and season with salt and pepper. Chop basil leaves.
Combine wine, vinegar and creme fraiche and simmer for 2 minutes.
Remove pot from heat, add basil and puree finely, season with salt and pepper.
For the fish: Season salmon fillets with salt and pepper. Heat butter in a pan and cook fish for about 3 minutes per side.
Spread sauce on four plates, arrange salmon and vegetables on top and serve.
If desired, serve with boiled potatoes.
