Your Recipe

Roasted Salmon with Broccoli and Tomatoes

Ingrédient Quantité Calories
Citron 58g 17kcal
Broccoli 142g 48kcal
Miel 21g 64kcal
Ail 6g 9kcal
Sel de table 1.5g 0kcal
Huile d'olive 28g 248kcal
Persil frais 3.84g 1kcal
Origan séché 1.53g 4kcal
Basilic frais 2.51g 1kcal
Poivre noir moulu 0.2875g 1kcal
Tomatoes, grape, raw 340g 92kcal
Saumon de l'Atlantique, sauvage, cru 453.59g 644kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 1 pound fresh or frozen skinless salmon fillet

2 tablespoon olive oil

1 ½ teaspoon dried oregano, crushed

¼ teaspoon salt

⅛ teaspoon black pepper

2 cup grape or cherry tomatoes, halved

2 cup broccoli florets

2 cloves garlic, minced

1 lemon

2 tablespoon snipped fresh basil

1 tablespoon snipped fresh parsley

1 tablespoon honey

Directions
Thaw salmon, if frozen. Preheat oven to 400°F. Line a 15x10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 3/4 tsp. of the oregano, the salt, and pepper.

In a medium bowl combine tomatoes, broccoli, garlic, and remaining 1 tbsp. oil and 3/4 tsp. oregano. Sprinkle lightly with additional salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.

Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon. In a small bowl combine lemon zest and juice and remaining ingredients. Spoon over salmon and vegetables before serving.

Valeurs nutritives
Taille des portions 265 g | ml
Quantité par portion 282
1180
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 19%
Gras saturés 2.1g 11%
Sodium 214mg 9%
Total des glucides 14g 5%
Fibres alimentaires 3.4g 12%
Sucre 5.3g
Protéine 24g 49%
Vitamine D 0mcg 0%
Calcium 55mg 4%
Fer 1.8mg 10%
Potassium 931mg 20%
* 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 30.8 mcg 3%
Thiamine [B1] 0.356 mg 30%
Riboflavine [B2] 0.538 mg 41%
Niacine [B3] 9.892 mg 62%
Acide pantothénique [B5] 2.14 mg 43%
Vitamine B6 1.078 mg 63%
Cobalamine [B12] 3.606 mcg 0%
Floate [B9] 55.264 mcg 0%
Vitamine C 64.364 mg 72%
Vitamine D 0 mcg 0%
Vitamine E 2.224 mg 15%
Vitamine K 64.72 mcg 54%
Bétaïne 0.143 mg 0%
Choline 16.625 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 13.6 g 5%
Sugars 5.3 g 11%
Fibres alimentaires 3.4 g 12%
Carbohydrate 8.9 g 0%
Glucides nets 8.3g
acides aminés
nutriment Quantité DV
Alanine 1.405 g 0%
Arginine 1.427 g 0%
Acide aspartique 2.438 g 0%
Cystéine 0.253 g 0%
Acide glutamique 3.573 g 0%
Glycine 1.119 g 0%
Histidine 0.687 g 0%
Isoleucine 1.072 g 0%
Leucine 1.887 g 0%
Lysine 2.123 g 0%
Méthionine 0.682 g 0%
Phénylalanine 0.928 g 0%
Proline 0.852 g 0%
Sérine 0.967 g 0%
Thréonine 1.024 g 0%
Tryptophane 0.266 g 0%
Tyrosine 0.782 g 0%
Valine 1.213 g 0%
Minéraux
nutriment Quantité DV
Calcium 55.47 mg 4%
Cuivre 0.37 mg 41%
Fluorure 0.4 mcg 0%
Fer 1.85 mg 10%
Magnésium 54.22 mg 13%
Manganèse 0.27 mg 12%
Phosphore 280.44 mg 22%
Potassium 930.63 mg 20%
Sélénium 42.61 mcg 77%
Sodium 213.62 mg 9%
Zinc 1.11 mg 10%
autres
nutriment Quantité DV
Eau 204.15 g 0%
Cendres 4.126 g 0%