Your Recipe

Roasted salmon with lentils and asparagus

Zutat  Menge  Kalorien 
Spargel 250g 50kcal
Ei roh ganz 100g 143kcal
Knoblauch 3g 4kcal
Olivenöl 9g 80kcal
Koriandersamen 0.85g 3kcal
Dillkraut frisch 10g 4kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 75g 24kcal
Linsen grün 195g 686kcal
Fisch, Lachs, Atlantik, wild, roh 260g 369kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 eggs
250g bundle of asparagus, tough ends trimmed
260g skinless salmon fillets
2 tsp olive oil
½ tsp coriander seeds, crushed
1 garlic clove, crushed
½ x 390g tin green lentils, drained
3 spring onions, sliced
10g fresh dill, chopped, plus extra to serve
Method
Preheat the oven to gas 5, 190°C, fan 170°C. Boil the eggs in a large pan of gently simmering water for 5 mins for a runny yolk. Remove with a slotted spoon and run under cold water until the shells are cool enough to handle. Peel and set aside.
Put the asparagus in a roasting tin and lay the salmon fillets on top. Drizzle with half the oil and scatter over the coriander seeds; season. Bake for 15 mins or until the salmon is just cooked and the asparagus is slightly charred.
Meanwhile, heat the remaining oil in a small pan over a medium heat and add the garlic. Cook for 1 min or until aromatic (but not coloured), then add the lentils and spring onions. Cook for 3-4 mins to warm through, then stir through the dill; season well. Serve with the salmon, asparagus and halved eggs, garnished with extra dill.

Nährwertangaben 
Portionsgröße  451 g | ml
Menge pro Portion  682
2852
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  3.7g 18%
Natrium 146mg 6%
Gesamte Kohlenhydrate  71g 26%
Ballaststoffe  14g 51%
Zucker  5.4g
Protein  60g 120%
Vitamin D 5.3mcg 26%
Kalzium 151mg 12%
Eisen  12mg 66%
Kalium 1770mg 38%
* 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 183.1 mcg 20%
Thiamin [B1] 1.371 mg 114%
Riboflavin [B2] 1.152 mg 89%
Niacin [B3] 14.313 mg 89%
Pantothensäure [B5] 5.416 mg 108%
Vitamin B6 1.839 mg 108%
Cobalamin [B12] 4.579 mcg 0%
Folat [B9] 619.57 mcg 0%
Vitamin C 23.245 mg 26%
Vitamin D 5.25 mcg 26%
Vitamin E 3.271 mg 22%
Vitamin K 137.435 mcg 115%
Betain 0.905 mg 0%
Cholin 263.489 mg 48%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  70.9 g 26%
Sugars 5.4 g 11%
Ballaststoffe  14.3 g 51%
Carbohydrate 5.9 g 0%
Netto-Kohlenhydrate 65.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 3.119 g 0%
Arginin 3.988 g 0%
Asparaginsäure 6.686 g 0%
Cystein 0.767 g 0%
Glutaminsäure 8.87 g 0%
Glycin 2.525 g 0%
Histidin 1.668 g 0%
Isoleucin 2.698 g 0%
Leucin 4.595 g 0%
Lysin 4.682 g 0%
Methionin 1.206 g 0%
Phenylalanin 2.654 g 0%
Prolin 2.32 g 0%
Serin 2.819 g 0%
Threonin 2.407 g 0%
Tryptophan 0.631 g 0%
Tyrosin 1.853 g 0%
Valin 3.136 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 150.9 mg 12%
Kupfer 1.37 mg 153%
Fluorid 0.55 mcg 0%
Eisen  11.94 mg 66%
Magnesium 119.05 mg 28%
Mangan 1.75 mg 76%
Phosphor 719.18 mg 58%
Kalium 1770.42 mg 38%
Selen 66.32 mcg 121%
Natrium 146.09 mg 6%
Zink 5.57 mg 51%
andere
Nährstoff Menge  DV
Wasser 290.595 g 0%
Asche 7.674 g 0%