Smoked Salmon, Potato, Lemon and Broccoli
(1 vote)
(1 vote)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
468
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 468 cal. | (22 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 363.2 μg | (605 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 234 mg | (246 %) | ||
| Potassium | 1,620 mg | (41 %) | ||
| Calcium | 305 mg | (31 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 46 μg | (23 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 120 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams starchy potatoes
- salt
- 800 grams Broccoli
- 1 egg
- 100 grams Crème fraiche
- 40 grams grated Cheese (such as Parmesan)
- salt
- freshly ground peppers
- Nutmeg
- 1 whole lemon
- 250 grams Yogurt (0.1% fat)
- 200 grams Smoked salmon (sliced)
Preparation steps
1.
Peel the potatoes and boil in salted water for about 30 minutes until done.
2.
Preheat the oven to 200°C (approximately 375°F) top heat.
3.
Rinse the broccoli, wipe dry, cut into florets and boil in salted water for 3-4 minutes until crisp-tender. Rinse with cold water and drain. Place in a baking dish. Mix the egg with the creme fraiche and cheese. Season with salt, pepper and nutmeg and spread over the broccoli. Bake about 10 minutes or until golden brown. For the sauce, grate the zest of the lemon and squeeze the juice. Mix both with the yogurt and season with salt. Serve the potatoes with the sauce, the broccoli and salmon on plates.
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