Spaghetti with Salmon
Spaghetti with Salmon - Pasta with salmon in the Mediterranean style
Healthy, because
Even smarter
Nutritional values
The salmon scores points for its abundance of omega-3 fatty acids. These healthy fats keep our heart healthy by protecting the blood vessels and positively influencing the cholesterol level. In addition, the ability to concentrate is improved as the fatty acids improve the transmission of stimuli in the brain. The fish also provides us with vitamin D, which among other things ensures strong bones.
For the fish dish you can also use frozen salmon. Defrost it and then cut it into cubes. Instead of the soy cream you can also use another vegetable alternative such as cashew, spelt or oat cream. If you are a fan of the classic cream sauce, use cooking cream or whipped cream with vegetable stock.
(Percentage of daily recommendation)
| Calorie | 599 cal. | (29 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 81.2 μg | (135 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.9 mg | (99 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 688 mg | (17 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 215 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 5 ozs Salmon (without skin)
- 1 thin sprig Leeks (about 100 grams)
- 2 small carrots (about 100 grams)
- 5 ozs Whole Wheat Spaghetti
- salt
- ½ lemon
- 2 sprigs parsley
- 2 Tbsps olive oil
- peppers
- ½ cup dry white wine (or fish stock)
- ¾ cup Soy creamer
Kitchen utensils
Preparation steps
Rinse salmon, pat dry and cut into 2 cm (approximately 3/4 inch) cubes.
Trim leek, rinse and cut crosswise into thin rings. Peel carrots and cut into thin strips.
Meanwhile, rinse half a lemon in hot water and wipe dry. Peel lemon zest thinly and cut into very thin strips. Squeeze lemon juice. Rinse the parsley, shake dry, pluck off the leaves and chop finely.
Cook spaghetti according to package directions in salted water until al dente.
Heat the oil in a skillet. Season salmon with pepper and fry on all sides for 3-4 minutes.
Remove salmon and add leek rings and carrot strips to the skillet. Cook over medium heat, stirring, for 3-4 minutes.
Add white wine or fish stock, soy creamer, lemon zest and 1-2 tablespoons lemon juice. Cook for 2-3 minutes over medium heat.
Season salmon with a little salt and add back to skillet. Heat briefly. Mix in parsley.
Drain the spaghetti in a sieve and gently mix with the sauce. Season with salt and pepper and serve the spaghetti with salmon immediately.
