Salmon with Wasabi-soy Marinade and Vegetable Rice
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(0 votes)
Health Score:
85 / 100
Difficulty:
advanced
Difficulty
Preparation:
1 hr
Preparation
ready in 2 h.
Ready in
Calories:
460
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 460 cal. | (22 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 11.8 mg | (98 %) | ||
| Vitamin K | 56.4 μg | (94 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 960 mg | (24 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salmon
- 300 grams Salmon
- 1 Tbsp soy sauce
- Wasabi paste
- dash of Lime juice
- 2 Tbsps vegetable oil
- For the rice
- 160 grams Sushi rice
- 350 milliliters water
- 1 generous pinch salt
- 1-2 tablespoons Vinegar (sushi or rice wine vinegar)
- 2 carrots
- 1 Zucchini
- 1 Leek
- 1 small green, yellow and red Bell pepper
- 3 Tbsps vegetable oil
- 1-2 tablespoons soy sauce
- salt
Preparation steps
1.
Slice salmon into pieces about 1 cm (approximately 1/2 inch) thick. Mix soy sauce, wasabi paste and lime juice and brush on salmon. Cover and let sit about 1 hour.
2.
Rinse rice thoroughly under running water. Boil water and salt in a saucepan. Add rice and cook for about 20 minutes. Stir in vinegar.
3.
Peel carrots. Rinse zucchini and pat dry. Rinse leek thoroughly. Rinse peppers, pat dry, remove inner stem and seeds. Cut all vegetables into fine strips.
4.
Heat oil in a large nonstick pan and saute vegetables for 6-8 minutes. Season with soy sauce and salt.
5.
Heat oil for the salmon in a nonstick skillet. Saute slices for about 1minute per side. Loosely mix rice and vegetables and serve with salmon.
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