Your Recipe

Roasted Salmon with Broccoli and Tomatoes

Zutat  Menge  Kalorien 
Zitrone 58g 17kcal
Brokkoli, roh 142g 48kcal
Honig 21g 64kcal
Knoblauch 6g 9kcal
Speisesalz 1.5g 0kcal
Olivenöl 28g 248kcal
frische Petersilie 3.84g 1kcal
Oregano getrocknet 1.53g 4kcal
Basilikum frisch 2.51g 1kcal
Schwarzer Pfeffer, gemahlen 0.2875g 1kcal
Tomaten, Trauben, roh 340g 92kcal
Fisch, Lachs, Atlantik, wild, roh 453.59g 644kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 1 pound fresh or frozen skinless salmon fillet

2 tablespoon olive oil

1 ½ teaspoon dried oregano, crushed

¼ teaspoon salt

⅛ teaspoon black pepper

2 cup grape or cherry tomatoes, halved

2 cup broccoli florets

2 cloves garlic, minced

1 lemon

2 tablespoon snipped fresh basil

1 tablespoon snipped fresh parsley

1 tablespoon honey

Directions
Thaw salmon, if frozen. Preheat oven to 400°F. Line a 15x10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 3/4 tsp. of the oregano, the salt, and pepper.

In a medium bowl combine tomatoes, broccoli, garlic, and remaining 1 tbsp. oil and 3/4 tsp. oregano. Sprinkle lightly with additional salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.

Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon. In a small bowl combine lemon zest and juice and remaining ingredients. Spoon over salmon and vegetables before serving.

Nährwertangaben 
Portionsgröße  265 g | ml
Menge pro Portion  282
1180
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.1g 11%
Natrium 214mg 9%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  3.4g 12%
Zucker  5.3g
Protein  24g 49%
Vitamin D 0mcg 0%
Kalzium 55mg 4%
Eisen  1.8mg 10%
Kalium 931mg 20%
* 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 30.8 mcg 3%
Thiamin [B1] 0.356 mg 30%
Riboflavin [B2] 0.538 mg 41%
Niacin [B3] 9.892 mg 62%
Pantothensäure [B5] 2.14 mg 43%
Vitamin B6 1.078 mg 63%
Cobalamin [B12] 3.606 mcg 0%
Folat [B9] 55.264 mcg 0%
Vitamin C 64.364 mg 72%
Vitamin D 0 mcg 0%
Vitamin E 2.224 mg 15%
Vitamin K 64.72 mcg 54%
Betain 0.143 mg 0%
Cholin 16.625 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.6 g 5%
Sugars 5.3 g 11%
Ballaststoffe  3.4 g 12%
Carbohydrate 8.9 g 0%
Netto-Kohlenhydrate 8.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.405 g 0%
Arginin 1.427 g 0%
Asparaginsäure 2.438 g 0%
Cystein 0.253 g 0%
Glutaminsäure 3.573 g 0%
Glycin 1.119 g 0%
Histidin 0.687 g 0%
Isoleucin 1.072 g 0%
Leucin 1.887 g 0%
Lysin 2.123 g 0%
Methionin 0.682 g 0%
Phenylalanin 0.928 g 0%
Prolin 0.852 g 0%
Serin 0.967 g 0%
Threonin 1.024 g 0%
Tryptophan 0.266 g 0%
Tyrosin 0.782 g 0%
Valin 1.213 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 55.47 mg 4%
Kupfer 0.37 mg 41%
Fluorid 0.4 mcg 0%
Eisen  1.85 mg 10%
Magnesium 54.22 mg 13%
Mangan 0.27 mg 12%
Phosphor 280.44 mg 22%
Kalium 930.63 mg 20%
Selen 42.61 mcg 77%
Natrium 213.62 mg 9%
Zink 1.11 mg 10%
andere
Nährstoff Menge  DV
Wasser 204.15 g 0%
Asche 4.126 g 0%