Sauteed Salmon with Lentils
Sauteed Salmon with Lentils - The polynuclear Supplement and the tender fish form a delicious contrast.
Healthy, because
Even smarter
Nutritional values
Celery owes its special spicy aroma to the high proportion of essential oils it contains, which are good for the intestines. The lentils in this dish also add plenty of protein.
It is best to use organic salmon as it is high in polyunsaturated fatty acids and does not use antibiotics.
(Percentage of daily recommendation)
| Calorie | 560 cal. | (27 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 6.4 μg | (32 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 22.9 mg | (191 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 1,261 mg | (32 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 79 mg | |||
| Cholesterol | 87 mg |
Ingredients
- Ingredients
- 8 ozs Lentils
- salt
- 1 carrot
- ¼ Celery root
- 2 shallots
- 1 Tbsp Canola oil
- 1 tsp sugar
- 4 ozs dry Red wine
- 1 tsp balsamic vinegar
- peppers
- 22 ozs Salmon
- 4 Tbsps olive oil
- 1 garlic clove
- 4 stalks parsley
Preparation steps
Rinse lentils under cold water and soak overnight in a saucepan with cold water. The next day, drain water and cook lentils about 40 minutes in boiling salted water. Drain lentils again and leave to cool.
While lentils cook, peel and dice carrots, celery root and shallots.
Heat canola oil in a pan. Cook shallots over medium heat until soft. Carmelize with sugar and deglaze with red wine. Simmer lightly, stir in balsamic vinegar, season with salt and pepper and remove from stove.
Rinse salmon under cold water, pat dry, cut into 4 equal large pieces and rub each piece with salt and pepper. Heat 2 tablespoons olive oil in another pan and fry salmon about 5 minutes over medium heat until golden brown.
Meanwhile, peel and press garlic, add garlic to pan with salmon, reduce heat and cook fish fillets with garlic until translucent.
Rinse, shake dry and chop parsley leaves. Heat remaining oil in a saucepan and saute diced vegetables over medium heat for 3 minutes. Combine lentils and parsley and season with salt and pepper.
Divide lentils between 4 plates, top each with a piece of salmon and sprinkle with red wine shallots.
