Your Recipe

Glazed salmon and avocado salad

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Granatäpfel 130.56g 108kcal
Zitronensaft 28.7g 6kcal
Rotkohl, roh 141.75g 44kcal
Rosa Lachs 300g 381kcal
Bohnen Grün, roh 250g 78kcal
Sonnenblumenkerne 16.62g 97kcal
Ahornsirupe 9.96g 26kcal
frische Petersilie 15g 5kcal
Spinat, Babyspinat 100g 21kcal
Edamame, gefroren, unvorbereitet 145g 175kcal

Recipe Tags:

Food

Recipe Instructions:


Ingredients

2 tbsp fresh lemon juice

1 tbsp pomegranate molasses

2 tsp maple syrup

2 x 150g skinless salmon fillets

250g green beans, halved lengthways

145g (1 cup) podded frozen edamame

100g baby spinach

1⁄4 small red cabbage, shredded

1 avocado, sliced

1⁄2 cup fresh continental parsley leaves

2 tbsp pomegranate arils

1 tbsp sunflower seeds

4 Method Steps

Step 1
Combine 1 tbsp lemon juice, 3 tsp pomegranate molasses and 1 tsp maple syrup in a shallow dish. Add the salmon and turn to coat. Set aside for 10 minutes to marinate. Combine remaining lemon juice, molasses and maple syrup in a small bowl.
Step 2
Meanwhile, cook the green beans and edamame in a steamer basket over a saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain well.
Step 3
Heat a large chargrill pan or non-stick frying pan over medium-high heat and spray lightly with oil. Cook the salmon for 2-3 minutes each side or until golden, caramelised and cooked to your liking. Set aside to cool slightly then break into large flakes.
Step 4
Combine the spinach, cabbage, avocado, parsley, beans and edamame in a large bowl. Divide among serving plates. Top with the salmon, pomegranate arils, sunflower seeds and dressing. Serve immediately.

Nährwertangaben 
Portionsgröße  322 g | ml
Menge pro Portion  295
1236
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 14g 17%
Gesättigte Fettsäuren  1.9g 9%
Natrium 106mg 5%
Gesamte Kohlenhydrate  23g 8%
Ballaststoffe  9g 32%
Zucker  11g
Protein  24g 49%
Vitamin D 8.2mcg 41%
Kalzium 103mg 8%
Eisen  3.1mg 17%
Kalium 1115mg 24%
* 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 162.695 mcg 18%
Thiamin [B1] 0.341 mg 28%
Riboflavin [B2] 0.39 mg 30%
Niacin [B3] 8.224 mg 51%
Pantothensäure [B5] 1.825 mg 36%
Vitamin B6 0.889 mg 52%
Cobalamin [B12] 3.113 mcg 0%
Folat [B9] 231.086 mcg 0%
Vitamin C 51.562 mg 57%
Vitamin D 8.175 mcg 41%
Vitamin E 3.315 mg 22%
Vitamin K 125.119 mcg 104%
Betain 3.575 mg 0%
Cholin 117.962 mg 21%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  23.1 g 8%
Sugars 10.7 g 21%
Ballaststoffe  9 g 32%
Carbohydrate 19.5 g 0%
Netto-Kohlenhydrate 12.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.307 g 0%
Arginin 1.44 g 0%
Asparaginsäure 2.829 g 0%
Cystein 0.209 g 0%
Glutaminsäure 3.492 g 0%
Glycin 1.262 g 0%
Histidin 0.581 g 0%
Isoleucin 0.961 g 0%
Leucin 0.908 g 0%
Lysin 1.757 g 0%
Methionin 0.539 g 0%
Phenylalanin 0.956 g 0%
Prolin 1.054 g 0%
Serin 1.095 g 0%
Threonin 1.053 g 0%
Tryptophan 0.253 g 0%
Tyrosin 0.761 g 0%
Valin 1.117 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 103.31 mg 8%
Kupfer 0.44 mg 49%
Fluorid 14.5 mcg 0%
Eisen  3.11 mg 17%
Magnesium 119.12 mg 28%
Mangan 0.97 mg 42%
Phosphor 362.62 mg 29%
Kalium 1115.19 mg 24%
Selen 27.59 mcg 50%
Natrium 105.94 mg 5%
Zink 1.77 mg 16%
andere
Nährstoff Menge  DV
Wasser 258.424 g 0%
Asche 3.978 g 0%