Your Recipe

Broiled Salmon on Rice With Broccoli

Ingrédient Quantité Calories
Broccoli 340g 116kcal
Oignons 285g 114kcal
Riz blanc à long grain cru 185g 675kcal
Sucre brun 55g 209kcal
Huile d'olive 14g 124kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 33.1g 19kcal
Saumon de l'Atlantique, sauvage, cru 500g 710kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
¼ cup brown sugar

2 tablespoons low-sodium soy sauce

1 cup long-grain white rice

1 head broccoli, florets only, chopped (about 2 cups)

4 pieces skinless salmon fillet (1¼ pounds total)

1 large red onion, cut into ¼ inch-thick wedges

1 tablespoon olive oil

Kosher salt and black pepper

Directions
Preheat the broiler. In a small bowl, combine sugar and soy sauce, and then set aside.

Cook rice according to package directions, and then stir in broccoli during the last 3 minutes.

Remove the rice and broccoli from heat, let stand until the broccoli is tender, about 5 minutes, and then fluff with a fork.

Meanwhile, place the salmon and onion on a rimmed baking sheet, drizzle with oil, and season with ½ teaspoon salt and ¼ teaspoon pepper.

Broil until the salmon is opaque throughout, 8 to 10 minutes. During the last 2 minutes of cooking, spoon half the soy sauce glaze over the fish.

Serve the salmon, onion, and broccoli-rice mixture with the remaining glaze.

Valeurs nutritives
Taille des portions 353 g | ml
Quantité par portion 492
2057
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 12g 16%
Gras saturés 1.9g 9%
Sodium 390mg 17%
Total des glucides 63g 23%
Fibres alimentaires 4.1g 15%
Sucre 18g
Protéine 32g 64%
Vitamine D 0mcg 0%
Calcium 98mg 8%
Fer 4mg 22%
Potassium 1086mg 23%
* 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 41.35 mcg 5%
Thiamine [B1] 0.645 mg 54%
Riboflavine [B2] 0.651 mg 50%
Niacine [B3] 12.502 mg 78%
Acide pantothénique [B5] 3.164 mg 63%
Vitamine B6 1.346 mg 79%
Cobalamine [B12] 3.975 mcg 0%
Floate [B9] 281.104 mcg 0%
Vitamine C 81.093 mg 90%
Vitamine D 0 mcg 0%
Vitamine E 1.266 mg 8%
Vitamine K 88.798 mcg 74%
Bétaïne 3.283 mg 0%
Choline 26.054 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 63.2 g 23%
Sugars 17.9 g 36%
Fibres alimentaires 4.1 g 15%
Carbohydrate 62.7 g 0%
Glucides nets 45.3g
acides aminés
nutriment Quantité DV
Alanine 1.848 g 0%
Arginine 2.036 g 0%
Acide aspartique 3.229 g 0%
Cystéine 0.36 g 0%
Acide glutamique 5.129 g 0%
Glycine 1.461 g 0%
Histidine 0.882 g 0%
Isoleucine 1.396 g 0%
Leucine 2.465 g 0%
Lysine 2.567 g 0%
Méthionine 0.853 g 0%
Phénylalanine 1.29 g 0%
Proline 1.184 g 0%
Sérine 1.342 g 0%
Thréonine 1.326 g 0%
Tryptophane 0.354 g 0%
Tyrosine 1.007 g 0%
Valine 1.636 g 0%
Minéraux
nutriment Quantité DV
Calcium 98.22 mg 8%
Cuivre 0.49 mg 54%
Fluorure 0.78 mcg 0%
Fer 3.99 mg 22%
Magnésium 79.73 mg 19%
Manganèse 0.89 mg 39%
Phosphore 394.24 mg 32%
Potassium 1085.76 mg 23%
Sélénium 55.3 mcg 101%
Sodium 389.87 mg 17%
Zinc 1.84 mg 17%
autres
nutriment Quantité DV
Eau 236.794 g 0%
Cendres 5.309 g 0%