Salmon with Grains and Asparagus

Name: Salmon with Grains and Asparagus
Total time: 1 h 5 min
Yield: 4
Ingredients: 8 Tbsps olive oil; 1 onion (peeled, finely chopped); 1 clove garlic cloves (peeled, finely chopped); 0.5 dried chili pepper (finely chopped); 1.667 cups vegetable stock; 0.375 cup Apple juice; 1.5 cups Quinoa (rinsed); 1 lemon (juice); 2 Tbsps fresh parsley (chopped); 4.5 cups green Asparagus (ends cut off, lower third peeled); 2.667 cups Salmon fillet (chopped into chunks); 1 handful Arugula

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Health Score:

95 / 100

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

ready in 1 hr 5 min.

Ready in

Calories:

573

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	573 cal.	(27 %)
Protein	43 g	(44 %)
Fat	27 g	(23 %)
Carbohydrates	39 g	(26 %)
Sugar added	0 g	(0 %)
Roughage	7.7 g	(26 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	1.6 μg	(8 %)
Vitamin E	8.4 mg	(70 %)
Vitamin K	155.6 μg	(259 %)
Vitamin B₁	0.7 mg	(70 %)
Vitamin B₂	0.4 mg	(36 %)
Niacin	17.5 mg	(146 %)
Vitamin B₆	1.8 mg	(129 %)
Folate	369 μg	(123 %)
Pantothenic acid	3.9 mg	(65 %)
Biotin	11.5 μg	(26 %)
Vitamin B₁₂	4.8 μg	(160 %)
Vitamin C	81 mg	(85 %)
Potassium	1,545 mg	(39 %)
Calcium	147 mg	(15 %)
Magnesium	199 mg	(66 %)
Iron	5.1 mg	(34 %)
Iodine	26 μg	(13 %)
Zinc	3.7 mg	(46 %)
Saturated fatty acids	4.2 g
Uric acid	539 mg
Cholesterol	96 mg
Complete sugar	10 g

Author of this recipe:

EAT-SMARTER

all recipes of this author

Ingredients

for

servings

Ingredients: 8 Tbsps olive oil; 1 onion (peeled, finely chopped); 1 clove garlic cloves (peeled, finely chopped); ½ dried chili pepper (finely chopped); 1 ⅔ cups vegetable stock; ⅜ cup Apple juice; 1 ½ cups Quinoa (rinsed); 1 lemon (juice); 2 Tbsps fresh parsley (chopped); 4 ½ cups green Asparagus (ends cut off, lower third peeled); 2 ⅔ cups Salmon fillet (chopped into chunks); 1 handful Arugula

How healthy are the main ingredients?

Quinoa Apple juice olive oil Arugula parsley garlic clove

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Preparation steps

Heat 1 tbsp oil in a pan and fry the onion, garlic and chilli until transparent. Pour on the stock and apple juice and bring to the boil. Add the quinoa and simmer over a low heat for approx. 15 minutes. Drain if necessary and let cool slightly.

For the dressing, mix the lemon juice with 4 tbsp oil and the parsley. Season with salt and ground black pepper. Mix about 1/3 of the dressing with the quinoa.

Cook the asparagus for approx. 5 minutes in a little boiling, salted water; it should not be too soft. Drain thoroughly and mix with 1/3 of the dressing.

Heat 2 tbsp oil in a pan and fry the fish for approx. 4 minutes, turning all the time. It should still be slightly rare in the middle. Season lightly with salt and ground black pepper and drizzle with the remaining dressing.

Sprinkle 1 tbsp olive oil on the rocket. Arrange the quinoa salad on a serving dish. Place the fish and asparagus on top, garnish with rocket and serve.

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