Your Recipe

Salmon with Lemon-Herb Orzo & Broccoli

Ingrédient Quantité Calories
Jus de citron 14.4g 3kcal
Broccoli 182g 62kcal
Ciboulette 3g 1kcal
Saumon Chinook 566.99g 1015kcal
Persil frais 3.8g 1kcal
Romarin frais 1.7g 2kcal
Zeste de citron 2g 1kcal
Sel de mer 3g 0kcal
Poivre noir moulu 1.15g 3kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
1 cup orzo, preferably whole-wheat
2 cups chopped broccoli (about 1/2 head)
3 tablespoons extra-virgin olive oil, divided
1 ¼ pounds skin-on salmon fillet, cut into 4 portions, patted dry
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
4 tablespoons chopped fresh herbs, such as tarragon, chives and/or parsley
2 teaspoons lemon zest
1 tablespoon lemon juice

DirectionsInstructions Checklist
Step 1
Bring 2 quarts water to a boil in a large saucepan. Add orzo and cook according to package directions, adding broccoli for the last minute of cooking. Drain and rinse with cold water.

Step 2
Meanwhile, heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle salmon with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up, and cook until golden brown, 3 to 5 minutes. Flip and cook until the flesh is opaque, 3 to 5 minutes, depending on thickness.

Step 3
Whisk 2 tablespoons oil, herbs, lemon zest, lemon juice and the remaining 1/4 teaspoon each salt and pepper in a medium bowl. Add the orzo and broccoli; stir until combined.

Step 4
Serve the orzo mixture with the salmon and drizzle with the remaining 1 1/2 teaspoons oil.

Valeurs nutritives
Taille des portions 195 g | ml
Quantité par portion 272
1138
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 19%
Gras saturés 4.4g 22%
Sodium 377mg 16%
Total des glucides 3.7g 1%
Fibres alimentaires 1.4g 5%
Sucre 0.9g
Protéine 30g 59%
Vitamine D 0mcg 0%
Calcium 64mg 5%
Fer 0.8mg 5%
Potassium 722mg 15%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 213.229 mcg 24%
Thiamine [B1] 0.112 mg 9%
Riboflavine [B2] 0.217 mg 17%
Niacine [B3] 12.256 mg 77%
Acide pantothénique [B5] 1.344 mg 27%
Vitamine B6 0.653 mg 38%
Cobalamine [B12] 1.843 mcg 0%
Floate [B9] 74.718 mcg 0%
Vitamine C 50.086 mg 56%
Vitamine D 0 mcg 0%
Vitamine E 2.103 mg 14%
Vitamine K 63.874 mcg 53%
Bétaïne 0.026 mg 0%
Choline 9.064 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 3.7 g 1%
Sugars 0.9 g 2%
Fibres alimentaires 1.4 g 5%
Carbohydrate 3.5 g 0%
Glucides nets 2.8g
acides aminés
nutriment Quantité DV
Alanine 1.772 g 0%
Arginine 1.792 g 0%
Acide aspartique 3.07 g 0%
Cystéine 0.318 g 0%
Acide glutamique 4.504 g 0%
Glycine 1.41 g 0%
Histidine 0.865 g 0%
Isoleucine 1.349 g 0%
Leucine 2.377 g 0%
Lysine 2.677 g 0%
Méthionine 0.86 g 0%
Phénylalanine 1.167 g 0%
Proline 1.063 g 0%
Sérine 1.219 g 0%
Thréonine 1.289 g 0%
Tryptophane 0.335 g 0%
Tyrosine 0.986 g 0%
Valine 1.526 g 0%
Minéraux
nutriment Quantité DV
Calcium 63.82 mg 5%
Cuivre 0.08 mg 9%
Fluorure 0.1 mcg 0%
Fer 0.82 mg 5%
Magnésium 146.74 mg 35%
Manganèse 0.16 mg 7%
Phosphore 441.76 mg 35%
Potassium 721.58 mg 15%
Sélénium 52.9 mcg 96%
Sodium 377.17 mg 16%
Zinc 0.84 mg 8%
autres
nutriment Quantité DV
Eau 147.748 g 0%
Cendres 2.325 g 0%