Your Recipe

Roasted salmon with lentils and asparagus

Ingrédient Quantité Calories
Asperges 250g 50kcal
Œuf cru entier 100g 143kcal
Ail 3g 4kcal
Huile d'olive 9g 80kcal
Graines de coriandre 0.85g 3kcal
Aneth frais 10g 4kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 75g 24kcal
Lentilles vertes 195g 686kcal
Saumon de l'Atlantique, sauvage, cru 260g 369kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 eggs
250g bundle of asparagus, tough ends trimmed
260g skinless salmon fillets
2 tsp olive oil
½ tsp coriander seeds, crushed
1 garlic clove, crushed
½ x 390g tin green lentils, drained
3 spring onions, sliced
10g fresh dill, chopped, plus extra to serve
Method
Preheat the oven to gas 5, 190°C, fan 170°C. Boil the eggs in a large pan of gently simmering water for 5 mins for a runny yolk. Remove with a slotted spoon and run under cold water until the shells are cool enough to handle. Peel and set aside.
Put the asparagus in a roasting tin and lay the salmon fillets on top. Drizzle with half the oil and scatter over the coriander seeds; season. Bake for 15 mins or until the salmon is just cooked and the asparagus is slightly charred.
Meanwhile, heat the remaining oil in a small pan over a medium heat and add the garlic. Cook for 1 min or until aromatic (but not coloured), then add the lentils and spring onions. Cook for 3-4 mins to warm through, then stir through the dill; season well. Serve with the salmon, asparagus and halved eggs, garnished with extra dill.

Valeurs nutritives
Taille des portions 451 g | ml
Quantité par portion 682
2852
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 3.7g 18%
Sodium 146mg 6%
Total des glucides 71g 26%
Fibres alimentaires 14g 51%
Sucre 5.4g
Protéine 60g 120%
Vitamine D 5.3mcg 26%
Calcium 151mg 12%
Fer 12mg 66%
Potassium 1770mg 38%
* 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 183.1 mcg 20%
Thiamine [B1] 1.371 mg 114%
Riboflavine [B2] 1.152 mg 89%
Niacine [B3] 14.313 mg 89%
Acide pantothénique [B5] 5.416 mg 108%
Vitamine B6 1.839 mg 108%
Cobalamine [B12] 4.579 mcg 0%
Floate [B9] 619.57 mcg 0%
Vitamine C 23.245 mg 26%
Vitamine D 5.25 mcg 26%
Vitamine E 3.271 mg 22%
Vitamine K 137.435 mcg 115%
Bétaïne 0.905 mg 0%
Choline 263.489 mg 48%
Carbohydrates
nutriment Quantité DV
Total des glucides 70.9 g 26%
Sugars 5.4 g 11%
Fibres alimentaires 14.3 g 51%
Carbohydrate 5.9 g 0%
Glucides nets 65.5g
acides aminés
nutriment Quantité DV
Alanine 3.119 g 0%
Arginine 3.988 g 0%
Acide aspartique 6.686 g 0%
Cystéine 0.767 g 0%
Acide glutamique 8.87 g 0%
Glycine 2.525 g 0%
Histidine 1.668 g 0%
Isoleucine 2.698 g 0%
Leucine 4.595 g 0%
Lysine 4.682 g 0%
Méthionine 1.206 g 0%
Phénylalanine 2.654 g 0%
Proline 2.32 g 0%
Sérine 2.819 g 0%
Thréonine 2.407 g 0%
Tryptophane 0.631 g 0%
Tyrosine 1.853 g 0%
Valine 3.136 g 0%
Minéraux
nutriment Quantité DV
Calcium 150.9 mg 12%
Cuivre 1.37 mg 153%
Fluorure 0.55 mcg 0%
Fer 11.94 mg 66%
Magnésium 119.05 mg 28%
Manganèse 1.75 mg 76%
Phosphore 719.18 mg 58%
Potassium 1770.42 mg 38%
Sélénium 66.32 mcg 121%
Sodium 146.09 mg 6%
Zinc 5.57 mg 51%
autres
nutriment Quantité DV
Eau 290.595 g 0%
Cendres 7.674 g 0%