Your Recipe

Salmon and Broccoli

Zutat  Menge  Kalorien 
Zitrone 174g 50kcal
Brokkoli, roh 250g 85kcal
Sesamkörner 35.48g 203kcal
Knoblauch 9g 13kcal
Olivenöl 84g 743kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 13g 4kcal
Öl, Sesam, Salat oder zum Kochen 17.7g 156kcal
Sojasauce aus Soja und Weizen (Shoyu) 96g 51kcal
Fisch, Lachs, Atlantik, wild, roh 680g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients of Salmon and BroccoliFor Steamed Salmon in Asian Dressing:
170x4 gram Fresh salmon
6 tbsp Olive oil
SaltFreshly
grounded pepper
2 Lemons
50 ml Groundnut oil
2 tbsp Sesame oil
For Broccoli with Sesame Seed and Soy and Ginger Dressing:
250 gram Broccoli
4 tbsp Sesame seed
3 cloves Garlic, peeled
6 tbsp Soya sauce
1 Lemon
2 Spring onions,
choppedGinger
Garlic
Red chilli
How to Make Salmon and Broccoli
Prepare Steamed Salmon in Asian Dressing:
1.Place the salmon on a plate. Make incisions on both sides of the fish.
2.Pour about 3 tsp of olive oil over the fish, add salt and pepper. Massage well into the fish.
3.Sprinkle lemon zest and place lemon rounds over the fish.
4.Now place the plate into the steamer wok and cover it with a big pan. Let it steam for 10-12 minutes.
Prepare Broccoli with Sesame Seed and Soy and Ginger Dressing:1.Cut off dry ends of the broccoli stock.
2.Add broccoli to boiling water and let it steam for about 5 minutes and then drain out the water.
3.In a deep pan, add 50ml of groundnut oil and leave it to boil.
4.In another pan, add 4 tbsp of sesame seeds and toast until light brown. Keep it aside in a bowl.
5.In the same pan, add 2 tbsp of olive oil, add sliced garlic and fry until golden brown.
Prepare Broccoli Dressing:
1.In a bowl, take 2 tbsp olive oil,
2 tbsp sesame oil,
3 tbsp soya sauce,
juice of 1 lemon and grated ginger.
2.Pour this dressing over the steamed broccoli, sprinkle sesame seeds and garlic chips over it.
Prpeare Salmon Dressing:
1.Remove lemon rounds from the fish.
2.Sprinkle chopped spring onions, ginger, garlic and red chillies over the fish.
3.Pour 1 ladle of boiling groundnut oil over the fish.
4.Cover the fish with broccoli

Nährwertangaben 
Portionsgröße  340 g | ml
Menge pro Portion  568
2376
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 41g 53%
Gesättigte Fettsäuren  5.9g 29%
Natrium 1417mg 62%
Gesamte Kohlenhydrate  12g 5%
Ballaststoffe  4.2g 15%
Zucker  2.4g
Protein  40g 79%
Vitamin D 0mcg 0%
Kalzium 162mg 12%
Eisen  3.9mg 22%
Kalium 1255mg 27%
* 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 41.835 mcg 5%
Thiamin [B1] 0.53 mg 44%
Riboflavin [B2] 0.794 mg 61%
Niacin [B3] 14.765 mg 92%
Pantothensäure [B5] 3.361 mg 67%
Vitamin B6 1.67 mg 98%
Cobalamin [B12] 5.406 mcg 0%
Folat [B9] 100.771 mcg 0%
Vitamin C 80.118 mg 89%
Vitamin D 0 mcg 0%
Vitamin E 3.681 mg 25%
Vitamin K 83.51 mcg 70%
Betain 7.173 mg 0%
Cholin 21.535 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.5 g 5%
Sugars 2.4 g 5%
Ballaststoffe  4.2 g 15%
Carbohydrate 11 g 0%
Netto-Kohlenhydrate 10.1g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.263 g 0%
Arginin 2.5 g 0%
Asparaginsäure 3.993 g 0%
Cystein 0.441 g 0%
Glutaminsäure 6.134 g 0%
Glycin 1.861 g 0%
Histidin 1.121 g 0%
Isoleucin 1.755 g 0%
Leucin 3.083 g 0%
Lysin 3.333 g 0%
Methionin 1.099 g 0%
Phenylalanin 1.565 g 0%
Prolin 1.458 g 0%
Serin 1.637 g 0%
Threonin 1.67 g 0%
Tryptophan 0.458 g 0%
Tyrosin 1.298 g 0%
Valin 1.992 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 162.11 mg 12%
Kupfer 0.85 mg 94%
Fluorid 0 mcg 0%
Eisen  3.92 mg 22%
Magnesium 116.01 mg 28%
Mangan 0.68 mg 29%
Phosphor 488.49 mg 39%
Kalium 1254.64 mg 27%
Selen 67.3 mcg 122%
Natrium 1416.91 mg 62%
Zink 2.31 mg 21%
andere
Nährstoff Menge  DV
Wasser 232.71 g 0%
Asche 8.953 g 0%