Sheet Pan Asian Salmon with Broccolini
Sheet Pan Asian Salmon with Broccolini - Healthy dinner that's easy to prepare!
Healthy, because
Even smarter
Nutritional values
Salmon is a brainfood in a class of its own: its abundant omega-3 fatty acids make the nerve cells more powerful, thus increasing concentration and memory performance. Capsaicin from chili gives the metabolism a boost and can boost fat burning - really clever!
As a side dish, whole grain basmati rice goes very well with the oven baked salmon with broccoli. If you can't get broccoli, simply replace the vegetables with the same amount of regular broccoli.
(Percentage of daily recommendation)
| Calorie | 479 cal. | (23 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 187.5 μg | (313 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 21.7 mg | (181 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 97 mg | (102 %) | ||
| Potassium | 1,046 mg | (26 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 100 mg | (33 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 5.9 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 87 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 22 ozs salmon fillets
- 2 garlic cloves
- 1 tsp ginger roots
- 1 red chili pepper
- 4 Tbsps soy sauce
- 1 Tbsp Fish sauce
- 1 Tbsp brown Rice syrup (or agave / maple syrup)
- 2 Tbsps red Chili paste
- 1 Tbsp toasted sesame oil
- 3 Tbsps sesame oil
- 14 ozs Broccolini
- salt
- 3 Tbsps Sesame seeds
Preparation steps
Wash salmon fillet and pat dry. Peel garlic and ginger and roughly dice both. Clean and wash the chili pepper and cut it into rings. In a dish, mix soy sauce with fish sauce, rice syrup, chili paste, toasted sesame oil, and 2 tablespoons of regular sesame oil. Add garlic, ginger, and chili and mix well. Add salmon fillet and marinate covered in the refrigerator for about 1 hour, turning once.
Meanwhile, clean, wash and cook broccolini in salted water for 1-2 minutes, then drain, rinse and drain.
Remove salmon fillet from marinade and place on a baking tray lined with baking paper. Mix marinade with sesame seeds, drizzle over salmon and bake in preheated oven at 200 °C / 400˚ F for about 10 minutes.
Briefly remove salmon from oven, place broccolini stems around salmon and drizzle stems with remaining oil. Cook everything in the oven for another 5-10 minutes. Remove and serve salmon with the vegetables.
