Your Recipe

Salmon with salsa verde

Zutat  Menge  Kalorien 
Zitronensaft 86.4g 19kcal
Pinienkerne 17.4g 117kcal
frische Petersilie 25g 9kcal
Dillkraut frisch 25g 11kcal
Pfefferminze frisch[pl:]Mięta pieprzowa świeża 25g 18kcal
Senf grobkörnig 10g 0kcal
Kapern, Konserve 15g 3kcal
Oliven, reif, aus der Dose (klein-extra groß) 200g 232kcal
Fisch, Lachs, Sockeye, roh 800g 1048kcal

Recipe Tags:

FODMAP Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 x 25g pack dill, roughly chopped
1 x 25g pack mint, tough stalks removed and roughly chopped
1 x 25g pack flat-leaf parsley, roughly chopped
1 x 25g pack chives, roughly chopped
1 ½ tbsp wholegrain mustard
2 tbsp caper
2 tbsp toasted pine nut
1 x 200g tin green olive stuffed with anchovies, drained (85g)
2 lemons, juice only
4 salmon fillets
To serve (optional)
175g wild and white basmati rice
50g stoned marinated black kalamata olive
75g toasted pine nut
1 red pepper, chopped
Method
STEP 1
Preheat the oven to 200C/fan 180C/gas 6. To make the salsa verde, put the herbs, mustard, capers, pine nuts, olives and the juice of the 1 ½ lemons in a food processor and pulse until roughly chopped.

STEP 2
Put the salmon fillets on a lightly oiled baking sheet. Squeeze over the juice of the remaining half lemon and season with freshly ground black pepper. Cook in the oven for 10 – 12 minutes or until cooked through.

STEP 3
If serving with the rice, cook the rice according to the packet instructions. Mix together the olives, pine nuts and red pepper. Once the rice is cooked, stir through the olive mix.

STEP 4
Pile the salsa verde on top of the salmon fillets. Serve with the rice.

Nährwertangaben 
Portionsgröße  301 g | ml
Menge pro Portion  364
1524
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  3g 15%
Natrium 621mg 27%
Gesamte Kohlenhydrate  7g 3%
Ballaststoffe  2g 7%
Zucker  0.8g
Protein  46g 92%
Vitamin D 34mcg 168%
Kalzium 102mg 8%
Eisen  5.4mg 30%
Kalium 904mg 19%
* 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 170.494 mcg 19%
Thiamin [B1] 0.301 mg 25%
Riboflavin [B2] 0.474 mg 36%
Niacin [B3] 17.554 mg 110%
Pantothensäure [B5] 2.261 mg 45%
Vitamin B6 1.507 mg 89%
Cobalamin [B12] 9.38 mcg 0%
Folat [B9] 44.662 mcg 0%
Vitamin C 24.618 mg 27%
Vitamin D 33.513 mcg 168%
Vitamin E 3.003 mg 20%
Vitamin K 107.267 mcg 89%
Betain 0.017 mg 0%
Cholin 198.923 mg 36%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  7 g 3%
Sugars 0.8 g 2%
Ballaststoffe  2 g 7%
Carbohydrate 2.5 g 0%
Netto-Kohlenhydrate 6.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.862 g 0%
Arginin 3.05 g 0%
Asparaginsäure 4.722 g 0%
Cystein 0.513 g 0%
Glutaminsäure 6.791 g 0%
Glycin 2.225 g 0%
Histidin 1.233 g 0%
Isoleucin 2.208 g 0%
Leucin 3.782 g 0%
Lysin 4.402 g 0%
Methionin 1.466 g 0%
Phenylalanin 1.888 g 0%
Prolin 1.734 g 0%
Serin 1.859 g 0%
Threonin 2.147 g 0%
Tryptophan 0.576 g 0%
Tyrosin 2.08 g 0%
Valin 2.537 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 102.3 mg 8%
Kupfer 0.36 mg 40%
Fluorid 0 mcg 0%
Eisen  5.44 mg 30%
Magnesium 87.01 mg 21%
Mangan 0.58 mg 25%
Phosphor 554.93 mg 44%
Kalium 904.03 mg 19%
Selen 60.15 mcg 109%
Natrium 621.1 mg 27%
Zink 1.53 mg 14%
andere
Nährstoff Menge  DV
Wasser 223.954 g 0%
Asche 4.496 g 0%