Your Recipe

Broiled Salmon on Rice With Broccoli

Zutat  Menge  Kalorien 
Brokkoli, roh 340g 116kcal
Zwiebeln 285g 114kcal
Reis weiß langkörnig roh 185g 675kcal
Brauner Zucker 55g 209kcal
Olivenöl 14g 124kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 33.1g 19kcal
Fisch, Lachs, Atlantik, wild, roh 500g 710kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
¼ cup brown sugar

2 tablespoons low-sodium soy sauce

1 cup long-grain white rice

1 head broccoli, florets only, chopped (about 2 cups)

4 pieces skinless salmon fillet (1¼ pounds total)

1 large red onion, cut into ¼ inch-thick wedges

1 tablespoon olive oil

Kosher salt and black pepper

Directions
Preheat the broiler. In a small bowl, combine sugar and soy sauce, and then set aside.

Cook rice according to package directions, and then stir in broccoli during the last 3 minutes.

Remove the rice and broccoli from heat, let stand until the broccoli is tender, about 5 minutes, and then fluff with a fork.

Meanwhile, place the salmon and onion on a rimmed baking sheet, drizzle with oil, and season with ½ teaspoon salt and ¼ teaspoon pepper.

Broil until the salmon is opaque throughout, 8 to 10 minutes. During the last 2 minutes of cooking, spoon half the soy sauce glaze over the fish.

Serve the salmon, onion, and broccoli-rice mixture with the remaining glaze.

Nährwertangaben 
Portionsgröße  353 g | ml
Menge pro Portion  492
2057
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 12g 16%
Gesättigte Fettsäuren  1.9g 9%
Natrium 390mg 17%
Gesamte Kohlenhydrate  63g 23%
Ballaststoffe  4.1g 15%
Zucker  18g
Protein  32g 64%
Vitamin D 0mcg 0%
Kalzium 98mg 8%
Eisen  4mg 22%
Kalium 1086mg 23%
* 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 41.35 mcg 5%
Thiamin [B1] 0.645 mg 54%
Riboflavin [B2] 0.651 mg 50%
Niacin [B3] 12.502 mg 78%
Pantothensäure [B5] 3.164 mg 63%
Vitamin B6 1.346 mg 79%
Cobalamin [B12] 3.975 mcg 0%
Folat [B9] 281.104 mcg 0%
Vitamin C 81.093 mg 90%
Vitamin D 0 mcg 0%
Vitamin E 1.266 mg 8%
Vitamin K 88.798 mcg 74%
Betain 3.283 mg 0%
Cholin 26.054 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  63.2 g 23%
Sugars 17.9 g 36%
Ballaststoffe  4.1 g 15%
Carbohydrate 62.7 g 0%
Netto-Kohlenhydrate 45.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.848 g 0%
Arginin 2.036 g 0%
Asparaginsäure 3.229 g 0%
Cystein 0.36 g 0%
Glutaminsäure 5.129 g 0%
Glycin 1.461 g 0%
Histidin 0.882 g 0%
Isoleucin 1.396 g 0%
Leucin 2.465 g 0%
Lysin 2.567 g 0%
Methionin 0.853 g 0%
Phenylalanin 1.29 g 0%
Prolin 1.184 g 0%
Serin 1.342 g 0%
Threonin 1.326 g 0%
Tryptophan 0.354 g 0%
Tyrosin 1.007 g 0%
Valin 1.636 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 98.22 mg 8%
Kupfer 0.49 mg 54%
Fluorid 0.78 mcg 0%
Eisen  3.99 mg 22%
Magnesium 79.73 mg 19%
Mangan 0.89 mg 39%
Phosphor 394.24 mg 32%
Kalium 1085.76 mg 23%
Selen 55.3 mcg 101%
Natrium 389.87 mg 17%
Zink 1.84 mg 17%
andere
Nährstoff Menge  DV
Wasser 236.794 g 0%
Asche 5.309 g 0%