Your Recipe

Salmon & Sweet Potato Grain Bowls

Zutat  Menge  Kalorien 
Süßkartoffel, roh 180g 155kcal
Speisesalz 1.4225g 0kcal
Olivenöl 28g 248kcal
Spinat, Babyspinat 60.1g 13kcal
Fisch, Lachs, Atlantik, wild, roh 225g 320kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 tablespoons extra-virgin olive oil

1 tablespoon harissa

¼ teaspoon salt

1 large sweet potato, cut into 1-inch pieces (about 1 pound)

1 8-ounce salmon fillet (preferably wild), skin removed and cut in half

2 cups baby spinach

1 cup warm cooked farro

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Directions
Preheat oven to 425 degrees F. Coat a large rimmed baking sheet with cooking spray.

Stir oil, harissa and salt together in a large bowl. Add sweet potato and toss to coat. Transfer to the prepared baking sheet and roast, stirring once, until almost tender, about 20 minutes. (Do not wash the bowl.)

Rub any remaining harissa mixture over the salmon pieces and add them to the baking sheet. Continue roasting until the sweet potato is tender and the salmon is just cooked through, 6 to 8 minutes more.

Meanwhile, stir spinach into the warm farro. Cover and let stand until the spinach has wilted. To assemble, divide the farro mixture and the roasted sweet potato between 2 bowls. Top each bowl with a piece of salmon.

Nährwertangaben 
Portionsgröße  247 g | ml
Menge pro Portion  367
1536
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  3.1g 15%
Natrium 408mg 18%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  3.2g 11%
Zucker  3.8g
Protein  25g 49%
Vitamin D 0mcg 0%
Kalzium 61mg 5%
Eisen  1.9mg 11%
Kalium 1030mg 22%
* 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 736.642 mcg 82%
Thiamin [B1] 0.348 mg 29%
Riboflavin [B2] 0.541 mg 42%
Niacin [B3] 9.509 mg 59%
Pantothensäure [B5] 2.592 mg 52%
Vitamin B6 1.167 mg 69%
Cobalamin [B12] 3.578 mcg 0%
Folat [B9] 72.883 mcg 0%
Vitamin C 10.123 mg 11%
Vitamin D 0 mcg 0%
Vitamin E 2.25 mg 15%
Vitamin K 10.048 mcg 8%
Betain 0.014 mg 0%
Cholin 11.112 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  18.6 g 7%
Sugars 3.8 g 8%
Ballaststoffe  3.2 g 11%
Carbohydrate 18.1 g 0%
Netto-Kohlenhydrate 14.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.419 g 0%
Arginin 1.385 g 0%
Asparaginsäure 2.63 g 0%
Cystein 0.259 g 0%
Glutaminsäure 3.472 g 0%
Glycin 1.128 g 0%
Histidin 0.685 g 0%
Isoleucin 1.078 g 0%
Leucin 1.897 g 0%
Lysin 2.109 g 0%
Methionin 0.686 g 0%
Phenylalanin 0.952 g 0%
Prolin 0.837 g 0%
Serin 0.989 g 0%
Threonin 1.053 g 0%
Tryptophan 0.278 g 0%
Tyrosin 0.784 g 0%
Valin 1.227 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 61.24 mg 5%
Kupfer 0.44 mg 49%
Fluorid 0.01 mcg 0%
Eisen  1.91 mg 11%
Magnesium 83.08 mg 20%
Mangan 0.4 mg 17%
Phosphor 279.02 mg 22%
Kalium 1029.64 mg 22%
Selen 42.35 mcg 77%
Natrium 408.3 mg 18%
Zink 1.13 mg 10%
andere
Nährstoff Menge  DV
Wasser 174.412 g 0%
Asche 4.939 g 0%