Your Recipe

Salmon & Sweet Potato Grain Bowls

Zutat  Menge  Kalorien 
Süßkartoffel, roh 130g 112kcal
Chinook Lachs 226.8g 406kcal
Olivenöl 28g 248kcal
Meersalz 1.5g 0kcal
Spinat, Babyspinat 56.67g 12kcal

Recipe Tags:

Mediterranean Diet

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

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  221 g | ml
Menge pro Portion  389
1626
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 26g 33%
Gesättigte Fettsäuren  5.5g 27%
Natrium 416mg 18%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  2.4g 9%
Zucker  2.7g
Protein  24g 49%
Vitamin D 0mcg 0%
Kalzium 68mg 5%
Eisen  1.1mg 6%
Kalium 832mg 18%
* 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 695.262 mcg 77%
Thiamin [B1] 0.134 mg 11%
Riboflavin [B2] 0.223 mg 17%
Niacin [B3] 10.066 mg 63%
Pantothensäure [B5] 1.371 mg 27%
Vitamin B6 0.645 mg 38%
Cobalamin [B12] 1.474 mcg 0%
Folat [B9] 74.039 mcg 0%
Vitamin C 13.605 mg 15%
Vitamin D 0 mcg 0%
Vitamin E 3.568 mg 24%
Vitamin K 9.598 mcg 8%
Betain 0.014 mg 0%
Cholin 8.037 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.5 g 5%
Sugars 2.7 g 5%
Ballaststoffe  2.4 g 9%
Carbohydrate 13.1 g 0%
Netto-Kohlenhydrate 10.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.426 g 0%
Arginin 1.397 g 0%
Asparaginsäure 2.578 g 0%
Cystein 0.258 g 0%
Glutaminsäure 3.496 g 0%
Glycin 1.133 g 0%
Histidin 0.689 g 0%
Isoleucin 1.084 g 0%
Leucin 1.908 g 0%
Lysin 2.132 g 0%
Methionin 0.692 g 0%
Phenylalanin 0.946 g 0%
Prolin 0.838 g 0%
Serin 0.985 g 0%
Threonin 1.051 g 0%
Tryptophan 0.275 g 0%
Tyrosin 0.79 g 0%
Valin 1.227 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 68.47 mg 5%
Kupfer 0.17 mg 18%
Fluorid 0 mcg 0%
Eisen  1.12 mg 6%
Magnesium 150.9 mg 36%
Mangan 0.32 mg 14%
Phosphor 369.33 mg 30%
Kalium 831.56 mg 18%
Selen 42.49 mcg 77%
Natrium 415.53 mg 18%
Zink 0.82 mg 7%
andere
Nährstoff Menge  DV
Wasser 157.682 g 0%
Asche 2.605 g 0%