Your Recipe

Roasted salmon with lentils and asparagus

Ingredient Amount Calories
Asparagus 250g 50kcal
Egg raw whole 100g 143kcal
Garlic 3g 4kcal
Olive oil 9g 80kcal
Coriander seed 0.85g 3kcal
Dill weed fresh 10g 4kcal
Onions, spring or scallions (includes tops and bulb), raw 75g 24kcal
Lentils green 195g 686kcal
Fish, salmon, Atlantic, wild, raw 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.

Nutrition Facts
Portion Size 451 g | ml
Amount Per Portion 682
2852
kcal
kilojoules
% Daily Value *
Total Fat 19g 24%
Saturated Fat 3.7g 18%
Sodium 146mg 6%
Total Carbohydrate 71g 26%
Dietary Fiber 14g 51%
Sugar 5.4g
Protein 60g 120%
Vitamin D 5.3mcg 26%
Calcium 151mg 12%
Iron 12mg 66%
Potassium 1770mg 38%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 183.1 mcg 20%
Thiamin [B1] 1.371 mg 114%
Riboflavin [B2] 1.152 mg 89%
Niacin [B3] 14.313 mg 89%
Pantothenic acid [B5] 5.416 mg 108%
Vitamin B6 1.839 mg 108%
Cobalamin [B12] 4.579 mcg 0%
Floate [B9] 619.57 mcg 0%
Vitamin C 23.245 mg 26%
Vitamin D 5.25 mcg 26%
Vitamin E 3.271 mg 22%
Vitamin K 137.435 mcg 115%
Betaine 0.905 mg 0%
Choline 263.489 mg 48%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 70.9 g 26%
Sugars 5.4 g 11%
Dietary fiber 14.3 g 51%
Carbohydrate 5.9 g 0%
Net carbs 65.5g
Aminoacids
Nutrient Amount DV
Alanine 3.119 g 0%
Arginine 3.988 g 0%
Aspartic acid 6.686 g 0%
Cysteine 0.767 g 0%
Glutamic acid 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%
Methionine 1.206 g 0%
Phenylalanine 2.654 g 0%
Proline 2.32 g 0%
Serine 2.819 g 0%
Threonine 2.407 g 0%
Tryptophan 0.631 g 0%
Tyrosine 1.853 g 0%
Valine 3.136 g 0%
Minerals
Nutrient Amount DV
Calcium 150.9 mg 12%
Copper 1.37 mg 153%
Fluoride 0.55 mcg 0%
Iron 11.94 mg 66%
Magnesium 119.05 mg 28%
Manganese 1.75 mg 76%
Phosphorus 719.18 mg 58%
Potassium 1770.42 mg 38%
Selenium 66.32 mcg 121%
Sodium 146.09 mg 6%
Zinc 5.57 mg 51%
Other
Nutrient Amount DV
Water 290.595 g 0%
Ash 7.674 g 0%