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Salmon and Broccoli

Ingredient Amount Calories
Lemon 174g 50kcal
Broccoli, raw 250g 85kcal
Sesame Seeds 35.48g 203kcal
Garlic 9g 13kcal
Olive oil 84g 743kcal
Onions, spring or scallions (includes tops and bulb), raw 13g 4kcal
Oil, sesame, salad or cooking 17.7g 156kcal
Soy Sauce made from soy and wheat (Shoyu) 96g 51kcal
Fish, salmon, Atlantic, wild, raw 680g 966kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients of Salmon and BroccoliFor Steamed Salmon in Asian Dressing:
170x4 gram Fresh salmon
6 tbsp Olive oil
SaltFreshly
grounded pepper
2 Lemons
50 ml Groundnut oil
2 tbsp Sesame oil
For Broccoli with Sesame Seed and Soy and Ginger Dressing:
250 gram Broccoli
4 tbsp Sesame seed
3 cloves Garlic, peeled
6 tbsp Soya sauce
1 Lemon
2 Spring onions,
choppedGinger
Garlic
Red chilli
How to Make Salmon and Broccoli
Prepare Steamed Salmon in Asian Dressing:
1.Place the salmon on a plate. Make incisions on both sides of the fish.
2.Pour about 3 tsp of olive oil over the fish, add salt and pepper. Massage well into the fish.
3.Sprinkle lemon zest and place lemon rounds over the fish.
4.Now place the plate into the steamer wok and cover it with a big pan. Let it steam for 10-12 minutes.
Prepare Broccoli with Sesame Seed and Soy and Ginger Dressing:1.Cut off dry ends of the broccoli stock.
2.Add broccoli to boiling water and let it steam for about 5 minutes and then drain out the water.
3.In a deep pan, add 50ml of groundnut oil and leave it to boil.
4.In another pan, add 4 tbsp of sesame seeds and toast until light brown. Keep it aside in a bowl.
5.In the same pan, add 2 tbsp of olive oil, add sliced garlic and fry until golden brown.
Prepare Broccoli Dressing:
1.In a bowl, take 2 tbsp olive oil,
2 tbsp sesame oil,
3 tbsp soya sauce,
juice of 1 lemon and grated ginger.
2.Pour this dressing over the steamed broccoli, sprinkle sesame seeds and garlic chips over it.
Prpeare Salmon Dressing:
1.Remove lemon rounds from the fish.
2.Sprinkle chopped spring onions, ginger, garlic and red chillies over the fish.
3.Pour 1 ladle of boiling groundnut oil over the fish.
4.Cover the fish with broccoli

Nutrition Facts
Portion Size 340 g | ml
Amount Per Portion 568
2376
kcal
kilojoules
% Daily Value *
Total Fat 41g 53%
Saturated Fat 5.9g 29%
Sodium 1417mg 62%
Total Carbohydrate 12g 5%
Dietary Fiber 4.2g 15%
Sugar 2.4g
Protein 40g 79%
Vitamin D 0mcg 0%
Calcium 162mg 12%
Iron 3.9mg 22%
Potassium 1255mg 27%
* 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 41.835 mcg 5%
Thiamin [B1] 0.53 mg 44%
Riboflavin [B2] 0.794 mg 61%
Niacin [B3] 14.765 mg 92%
Pantothenic acid [B5] 3.361 mg 67%
Vitamin B6 1.67 mg 98%
Cobalamin [B12] 5.406 mcg 0%
Floate [B9] 100.771 mcg 0%
Vitamin C 80.118 mg 89%
Vitamin D 0 mcg 0%
Vitamin E 3.681 mg 25%
Vitamin K 83.51 mcg 70%
Betaine 7.173 mg 0%
Choline 21.535 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 12.5 g 5%
Sugars 2.4 g 5%
Dietary fiber 4.2 g 15%
Carbohydrate 11 g 0%
Net carbs 10.1g
Aminoacids
Nutrient Amount DV
Alanine 2.263 g 0%
Arginine 2.5 g 0%
Aspartic acid 3.993 g 0%
Cysteine 0.441 g 0%
Glutamic acid 6.134 g 0%
Glycine 1.861 g 0%
Histidine 1.121 g 0%
Isoleucine 1.755 g 0%
Leucine 3.083 g 0%
Lysine 3.333 g 0%
Methionine 1.099 g 0%
Phenylalanine 1.565 g 0%
Proline 1.458 g 0%
Serine 1.637 g 0%
Threonine 1.67 g 0%
Tryptophan 0.458 g 0%
Tyrosine 1.298 g 0%
Valine 1.992 g 0%
Minerals
Nutrient Amount DV
Calcium 162.11 mg 12%
Copper 0.85 mg 94%
Fluoride 0 mcg 0%
Iron 3.92 mg 22%
Magnesium 116.01 mg 28%
Manganese 0.68 mg 29%
Phosphorus 488.49 mg 39%
Potassium 1254.64 mg 27%
Selenium 67.3 mcg 122%
Sodium 1416.91 mg 62%
Zinc 2.31 mg 21%
Other
Nutrient Amount DV
Water 232.71 g 0%
Ash 8.953 g 0%