Your Recipe

Roasted Salmon & Butternut Squash Salad

Składnik Ilość Kalorie
Rukola 141.75g 35kcal
Kapusta czerwona, surowa 267g 83kcal
Syropy klonowe 20g 52kcal
Oliwa z oliwek 70g 619kcal
Czarny pieprz 0.575g 1kcal
Ocet jabłkowy 74.5g 16kcal
Ryba, łosoś, chinook, wędzone 566.9905g 663kcal
Squash, winter, butternut, raw 453.59g 204kcal
Gorczyca gruboziarnista 5.26g 0kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
1 16-ounce package diced peeled butternut squash (see Tips)
5 tablespoons extra-virgin olive oil, divided
1 teaspoon salt, divided
¾ teaspoon ground pepper, divided
1 ¼ pounds salmon fillet (see Tips), skinned and cut into 4 portions
5 tablespoons cider vinegar
1 tablespoon maple syrup
1 teaspoon whole-grain mustard
1 5-ounce package arugula
3 cups chopped red cabbage
Directions
Instructions Checklist
Step 1
Preheat oven to 425 degrees F.

Step 2
Toss squash with 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Spread on a large rimmed baking sheet. Roast, stirring once, for 15 minutes.

Step 3
Push the squash to one side of the pan and line the empty side with foil. Place salmon on the foil and sprinkle with 1/4 teaspoon each salt and pepper. Continue roasting until the squash is tender and the salmon is cooked through, 5 to 10 minutes more.

Step 4
Meanwhile, whisk the remaining 4 tablespoons oil, 1/2 teaspoon salt and 1/4 teaspoon pepper with vinegar, maple syrup and mustard in a large bowl. Set aside 2 tablespoons of the dressing. Add arugula, cabbage and the squash to the large bowl and gently toss. Serve the salad topped with the salmon and drizzled with the reserved dressing.

Tips
Precut butternut squash is usually sold in a 16-ounce package diced squash (3 cups of 1/2-inch pieces) or a in a 20-ounce package of large cubes (5 cups of 1- to 2-inch pieces). If you can only find the larger cubes for this recipe, cut them into 1/2-inch dice before cooking and measure out about 3 cups. Or, you can prep your own diced squash from a whole, peeled and seeded butternut squash.

Tips
All wild salmon--and now some farmed--are considered a sustainable choice for the environment. For farmed, ask for fish that's raised in land- or tank-based systems. For more information about choosing sustainable seafood, go to seafoodwatch.org.

dane odżywcze
Wielkość porcji 400 g | ml
Ilość na porcję 418
1751
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 24g 31%
Tłuszcz nasycony 3.8g 19%
Sód 987mg 43%
Węglowodany ogółem 23g 8%
Błonnik 4.3g 15%
Cukier 8.8g
Białko 29g 58%
Witamina D 24mcg 121%
Wapń 164mg 13%
Żelazo 3.2mg 18%
Potas 966mg 21%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 719.719 mcg 80%
Tiamina [B1] 0.208 mg 17%
Ryboflawina [B2] 0.306 mg 24%
Niacyna [B3] 8.444 mg 53%
Kwas pantotenowy [B5] 1.944 mg 39%
Witamina B6 0.747 mg 44%
Kobalamina [B12] 4.763 mcg 0%
Kwas foliowy [B9] 79.866 mcg 0%
Witamina C 67.177 mg 75%
Witamina D 24.239 mcg 121%
Witamina E 6.294 mg 42%
Witamina K 76.143 mcg 63%
Betaina 0.132 mg 0%
Cholina 143.14 mg 26%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 23.1 g 8%
Sugars 8.8 g 18%
Błonnik 4.3 g 15%
Carbohydrate 9.7 g 0%
Węglowodany netto 14.3g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 1.648 g 0%
Arginina 1.67 g 0%
kwas asparaginowy 2.868 g 0%
Cysteina 0.286 g 0%
Kwas glutaminowy 4.288 g 0%
Glicyna 1.31 g 0%
Histydyna 0.8 g 0%
Izoleucyna 1.261 g 0%
Leucyna 2.203 g 0%
Lizyna 2.455 g 0%
Metionina 0.79 g 0%
Alanina 1.081 g 0%
Prolina 0.995 g 0%
Seryna 1.142 g 0%
Treonina 1.196 g 0%
Tryptofan 0.315 g 0%
Tyrozyna 0.929 g 0%
Walina 1.417 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 163.98 mg 13%
Miedź 0.45 mg 50%
Fluor 0.05 mcg 0%
Żelazo 3.2 mg 18%
Magnez 93.63 mg 22%
Mangan 0.74 mg 32%
Fosfor 310.16 mg 25%
Potas 966.47 mg 21%
Selen 47.06 mcg 86%
Sód 986.58 mg 43%
Cynk 1.01 mg 9%
inne
składnik odżywczy Ilość DV
Woda 311.977 g 0%
Popiół 5.606 g 0%