Sauteéd Salmon with Fennel
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
590
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 590 cal. | (28 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 6.1 μg | (31 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 34.9 μg | (58 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 21.3 mg | (178 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 198 μg | (66 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,904 mg | (48 %) | ||
| Calcium | 178 mg | (18 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 11.8 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 shallots
- 4 Fennel
- 4 Tbsps Canola oil
- 150 milliliters dry white wine
- 150 milliliters fish stock
- 1 Orange (Juice and zest)
- 600 grams Salmon
- salt
- peppers (freshly ground)
- 150 milliliters Whipped cream
- 3 Tbsps chopped parsley
- 1 Tbsp chopped Dill
Preparation steps
1.
Peel and very finely chop shallots. Rinse, trim and cut fennel lengthwise into slices. In a saucepan, sauté shallots in 2 tablespoons oil until soft. Add fennel and deglaze with white wine. Add broth, orange juice and half of the orange zest. Simmer 10-15 minutes over low heat.
2.
Rinse salmon, pat dry and cut into 8 small pieces. Season with salt and pepper. Heat the remaining oil in a pan. Add salmon and sauté, 2-3 minutes per side.
3.
Stir cream into fennel sauce, season to taste and transfer to a platter. Place salmon on sauce. To serve, sprinkle with herbs and remaining zest.
