Your Recipe

Seared Salmon With Charred Green Beans

Zutat  Menge  Kalorien 
Bohnen Grün, roh 454g 141kcal
Knoblauch 12g 18kcal
Olivenöl 37g 327kcal
Kapern, Konserve 15g 3kcal
Paprika, scharfer Chili, rot, roh 25g 10kcal
Fisch, Lachs, Atlantik, wild, roh 566.9875g 805kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 Tbsp. plus 2 tsp. olive oil, divided
1 1/4 lb. skinless salmon fillet, cut into 4 portions
1 lb. green beans, trimmed
Kosher salt and pepper
4 cloves garlic, smashed and thinly sliced
1 small red chile, thinly sliced
2 tbsp. capers, drained, patted dry
Lemon wedges, for serving
Directions
Step 1
Heat 2 teaspoons oil in a large skillet on medium-high. Season salmon with ½ teaspoon each salt and pepper, add to skillet, flesh side down, reduce heat to medium, and cook until golden brown and just opaque throughout, 5 to 6 minutes per side.
Step 2
Heat remaining 2 tablespoons oil in a large cast-iron skillet on medium-high. Add green beans and cook until browned, 2½ minutes. Turn with tongs and cook until browned and just barely tender, about 3 minutes more.
Step 3
Remove from heat and toss with ¼ teaspoon salt, then garlic, chile, and capers. Return to medium heat and cook, tossing until garlic is golden brown, 1 to 2 minutes. Serve with salmon and lemon wedges if desired.

Nährwertangaben 
Portionsgröße  277 g | ml
Menge pro Portion  326
1364
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  2.7g 14%
Natrium 158mg 7%
Gesamte Kohlenhydrate  9.6g 4%
Ballaststoffe  3.3g 12%
Zucker  4.1g
Protein  31g 61%
Vitamin D 0mcg 0%
Kalzium 67mg 5%
Eisen  2.5mg 14%
Kalium 968mg 21%
* 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 59.997 mcg 7%
Thiamin [B1] 0.425 mg 35%
Riboflavin [B2] 0.671 mg 52%
Niacin [B3] 12.098 mg 76%
Pantothensäure [B5] 2.645 mg 53%
Vitamin B6 1.389 mg 82%
Cobalamin [B12] 4.508 mcg 0%
Folat [B9] 75.282 mcg 0%
Vitamin C 23.926 mg 27%
Vitamin D 0 mcg 0%
Vitamin E 1.876 mg 13%
Vitamin K 56.222 mcg 47%
Betain 0.123 mg 0%
Cholin 19.014 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  9.6 g 4%
Sugars 4.1 g 8%
Ballaststoffe  3.3 g 12%
Carbohydrate 8.9 g 0%
Netto-Kohlenhydrate 5.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.805 g 0%
Arginin 1.79 g 0%
Asparaginsäure 3.202 g 0%
Cystein 0.327 g 0%
Glutaminsäure 4.451 g 0%
Glycin 1.434 g 0%
Histidin 0.872 g 0%
Isoleucin 1.381 g 0%
Leucin 2.429 g 0%
Lysin 2.696 g 0%
Methionin 0.861 g 0%
Phenylalanin 1.184 g 0%
Prolin 1.081 g 0%
Serin 1.27 g 0%
Threonin 1.332 g 0%
Tryptophan 0.34 g 0%
Tyrosin 1.002 g 0%
Valin 1.565 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 66.9 mg 5%
Kupfer 0.46 mg 52%
Fluorid 21.57 mcg 0%
Eisen  2.53 mg 14%
Magnesium 72.91 mg 17%
Mangan 0.33 mg 14%
Phosphor 334.28 mg 27%
Kalium 967.79 mg 21%
Selen 52.92 mcg 96%
Natrium 158.49 mg 7%
Zink 1.24 mg 11%
andere
Nährstoff Menge  DV
Wasser 210.014 g 0%
Asche 4.75 g 0%