Your Recipe

Salmon with Lemon-Herb Orzo & Broccoli

Zutat  Menge  Kalorien 
Zitronensaft 14.4g 3kcal
Brokkoli, roh 182g 62kcal
Schnittlauch 3g 1kcal
Chinook Lachs 566.99g 1015kcal
frische Petersilie 3.8g 1kcal
Rosmarin frisch 1.7g 2kcal
Zitronenschalen 2g 1kcal
Meersalz 3g 0kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
1 cup orzo, preferably whole-wheat
2 cups chopped broccoli (about 1/2 head)
3 tablespoons extra-virgin olive oil, divided
1 ¼ pounds skin-on salmon fillet, cut into 4 portions, patted dry
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
4 tablespoons chopped fresh herbs, such as tarragon, chives and/or parsley
2 teaspoons lemon zest
1 tablespoon lemon juice

DirectionsInstructions Checklist
Step 1
Bring 2 quarts water to a boil in a large saucepan. Add orzo and cook according to package directions, adding broccoli for the last minute of cooking. Drain and rinse with cold water.

Step 2
Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle salmon with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up, and cook until golden brown, 3 to 5 minutes. Flip and cook until the flesh is opaque, 3 to 5 minutes, depending on thickness.

Step 3
Whisk 2 tablespoons oil, herbs, lemon zest, lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.

Step 4
Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.

Nährwertangaben 
Portionsgröße  195 g | ml
Menge pro Portion  272
1138
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  4.4g 22%
Natrium 377mg 16%
Gesamte Kohlenhydrate  3.7g 1%
Ballaststoffe  1.4g 5%
Zucker  0.9g
Protein  30g 59%
Vitamin D 0mcg 0%
Kalzium 64mg 5%
Eisen  0.8mg 5%
Kalium 722mg 15%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 213.229 mcg 24%
Thiamin [B1] 0.112 mg 9%
Riboflavin [B2] 0.217 mg 17%
Niacin [B3] 12.256 mg 77%
Pantothensäure [B5] 1.344 mg 27%
Vitamin B6 0.653 mg 38%
Cobalamin [B12] 1.843 mcg 0%
Folat [B9] 74.718 mcg 0%
Vitamin C 50.086 mg 56%
Vitamin D 0 mcg 0%
Vitamin E 2.103 mg 14%
Vitamin K 63.874 mcg 53%
Betain 0.026 mg 0%
Cholin 9.064 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  3.7 g 1%
Sugars 0.9 g 2%
Ballaststoffe  1.4 g 5%
Carbohydrate 3.5 g 0%
Netto-Kohlenhydrate 2.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.772 g 0%
Arginin 1.792 g 0%
Asparaginsäure 3.07 g 0%
Cystein 0.318 g 0%
Glutaminsäure 4.504 g 0%
Glycin 1.41 g 0%
Histidin 0.865 g 0%
Isoleucin 1.349 g 0%
Leucin 2.377 g 0%
Lysin 2.677 g 0%
Methionin 0.86 g 0%
Phenylalanin 1.167 g 0%
Prolin 1.063 g 0%
Serin 1.219 g 0%
Threonin 1.289 g 0%
Tryptophan 0.335 g 0%
Tyrosin 0.986 g 0%
Valin 1.526 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 63.82 mg 5%
Kupfer 0.08 mg 9%
Fluorid 0.1 mcg 0%
Eisen  0.82 mg 5%
Magnesium 146.74 mg 35%
Mangan 0.16 mg 7%
Phosphor 441.76 mg 35%
Kalium 721.58 mg 15%
Selen 52.9 mcg 96%
Natrium 377.17 mg 16%
Zink 0.84 mg 8%
andere
Nährstoff Menge  DV
Wasser 147.748 g 0%
Asche 2.325 g 0%