Your Recipe

Roasted salmon with lentils and asparagus

Složka Množství Kalorie
Chřest 250g 50kcal
Vejce syrové celé 100g 143kcal
Česnek 3g 4kcal
Olivový olej 9g 80kcal
Koriandr semínka 0.85g 3kcal
Kopr čerstvý 10g 4kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 75g 24kcal
Čočka zelená 195g 686kcal
Ryby, losos, Atlantik, divoký, syrový 260g 369kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 eggs
250g bundle of asparagus, tough ends trimmed
260g skinless salmon fillets
2 tsp olive oil
½ tsp coriander seeds, crushed
1 garlic clove, crushed
½ x 390g tin green lentils, drained
3 spring onions, sliced
10g fresh dill, chopped, plus extra to serve
Method
Preheat the oven to gas 5, 190°C, fan 170°C. Boil the eggs in a large pan of gently simmering water for 5 mins for a runny yolk. Remove with a slotted spoon and run under cold water until the shells are cool enough to handle. Peel and set aside.
Put the asparagus in a roasting tin and lay the salmon fillets on top. Drizzle with half the oil and scatter over the coriander seeds; season. Bake for 15 mins or until the salmon is just cooked and the asparagus is slightly charred.
Meanwhile, heat the remaining oil in a small pan over a medium heat and add the garlic. Cook for 1 min or until aromatic (but not coloured), then add the lentils and spring onions. Cook for 3-4 mins to warm through, then stir through the dill; season well. Serve with the salmon, asparagus and halved eggs, garnished with extra dill.

nutriční údaje
Velikost porce 451 g | ml
Množství na porci 682
2852
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 3.7g 18%
Sodík 146mg 6%
Sacharidy celkem 71g 26%
Vláknina 14g 51%
Cukr 5.4g
Bílkoviny 60g 120%
Vitamin D 5.3mcg 26%
Vápník 151mg 12%
Železo 12mg 66%
Draslík 1770mg 38%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 183.1 mcg 20%
Thiamin [B1] 1.371 mg 114%
Riboflavin [B2] 1.152 mg 89%
Niacin [B3] 14.313 mg 89%
Kyselina pantotenová [B5] 5.416 mg 108%
Vitamin B6 1.839 mg 108%
Kobalamin [B12] 4.579 mcg 0%
Floát [B9] 619.57 mcg 0%
Vitamin C 23.245 mg 26%
Vitamin D 5.25 mcg 26%
Vitamin E 3.271 mg 22%
Vitamin K 137.435 mcg 115%
Betain 0.905 mg 0%
Cholin 263.489 mg 48%
Carbohydrates
živina Množství DV
Sacharidy celkem 70.9 g 26%
Sugars 5.4 g 11%
Vláknina 14.3 g 51%
Carbohydrate 5.9 g 0%
Čisté sacharidy 65.5g
aminokyseliny
živina Množství DV
Alanin 3.119 g 0%
Arginin 3.988 g 0%
Kyselina asparagová 6.686 g 0%
Cystein 0.767 g 0%
kyselina glutamová 8.87 g 0%
Glycin 2.525 g 0%
Histidin 1.668 g 0%
Izoleucin 2.698 g 0%
Leucin 4.595 g 0%
Lysin 4.682 g 0%
Metionin 1.206 g 0%
Fenylalanin 2.654 g 0%
Prolin 2.32 g 0%
Serin 2.819 g 0%
Treonin 2.407 g 0%
Tryptofan 0.631 g 0%
Tyrosin 1.853 g 0%
Valin 3.136 g 0%
Minerály
živina Množství DV
Vápník 150.9 mg 12%
Měď 1.37 mg 153%
Fluorid 0.55 mcg 0%
Železo 11.94 mg 66%
Hořčík 119.05 mg 28%
Mangan 1.75 mg 76%
Fosfor 719.18 mg 58%
Draslík 1770.42 mg 38%
Selen 66.32 mcg 121%
Sodík 146.09 mg 6%
Zinek 5.57 mg 51%
další
živina Množství DV
Voda 290.595 g 0%
Popel 7.674 g 0%