basalfitstage
Recipe

Lemon-dill salmon with quinoa & asparagus

Oven-roasted salmon and asparagus on one tray, with fluffy quinoa and a bright lemon-dill finish. Rich in omega-3s.

Total time
30 min
Servings
2
Calories
590
Protein
41 g
Protein
41 g 28%
Carbs
39 g 27%
Fat
30 g 46%
I ate this: log it to today
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Gluten-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

2 servings
  • 100 gquinoa, rinsed
  • 300 gsalmon, 2 fillets
  • 250 gasparagus, woody ends trimmed
  • 1 tbspolive oil
  • 2 clovesgarlic, minced
  • 2 tbsplemon juice
  • 5 gdill, chopped
  • ½ tspsalt
  • ¼ tspblack pepper

Steps

  1. Heat the oven to 220 °C (425 °F). Simmer the quinoa in 250 ml of water, covered, for 15 minutes, then rest for 5.
  2. Toss the asparagus with half the oil and a pinch of the salt on a lined tray. Put the salmon in the middle.
  3. Mix the rest of the oil with the garlic, half the lemon juice, salt and pepper, and brush it over the salmon.
  4. Roast for 12 to 14 minutes until the salmon flakes easily. Finish with the remaining lemon juice and the dill, and serve with the quinoa.

What a serving gives you

High in Protein (82% DV), Dietary fiber (23% DV), Iron (32% DV), Magnesium (38% DV), Phosphorus (53% DV), Potassium (24% DV), Zinc (26% DV), Copper (69% DV), Manganese (59% DV), Selenium (≥79% DV), Vitamin C (≥24% DV), Vitamin D (83% DV), Vitamin E (≥60% DV), Vitamin K (≥48% DV), Thiamin (B1) (57% DV), Riboflavin (B2) (45% DV), Niacin (B3) (94% DV), Pantothenic acid (B5) (62% DV), Vitamin B6 (80% DV), Folate (51% DV), Vitamin B12 (202% DV), Choline (≥32% DV)

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories590 kcal167 kcal
Protein40.8 g11.5 g82%
Carbohydrate39.3 g11.1 g14%
Dietary fiber6.36 g1.79 g23%
Total sugars≥2.77 g≥0.781 g
Added sugars≥0 g≥0 g≥0%
Starch≥26.1 g≥7.37 g
Water239 g67.3 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat30.2 g8.51 g39%
Saturated fat5.92 g1.67 g30%
Trans fat≥0 g≥0 g
Monounsaturated fat11.4 g3.22 g
Polyunsaturated fat8.26 g2.33 g
Omega-3 ALA≥0.224 g≥0.063 g
Omega-3 EPA≥1.29 g≥0.365 g
Omega-3 DHA≥1.68 g≥0.474 g
Cholesterol82.5 mg23.3 mg28%
Minerals (10)
NutrientServing100 g% DV
Calcium80.2 mg22.7 mg6%
Iron5.77 mg1.63 mg32%
Magnesium160 mg45.2 mg38%
Phosphorus661 mg187 mg53%
Potassium1129 mg319 mg24%
Sodium677 mg191 mg29%
Zinc2.84 mg0.8 mg26%
Copper0.618 mg0.174 mg69%
Manganese1.35 mg0.382 mg59%
Selenium≥43.6 mcg≥12.3 mcg≥79%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A145 mcg40.9 mcg16%
Vitamin C≥21.8 mg≥6.16 mg≥24%
Vitamin D16.5 mcg4.66 mcg83%
Vitamin E≥8.95 mg≥2.53 mg≥60%
Vitamin K≥57.3 mcg≥16.2 mcg≥48%
Thiamin (B1)0.681 mg0.192 mg57%
Riboflavin (B2)0.581 mg0.164 mg45%
Niacin (B3)15.1 mg4.25 mg94%
Pantothenic acid (B5)3.1 mg0.875 mg62%
Vitamin B61.36 mg0.384 mg80%
Folate203 mcg57.3 mcg51%
Vitamin B124.84 mcg1.37 mcg202%
Choline≥174 mg≥49.2 mg≥32%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.433 g≥0.122 g
Threonine≥1.61 g≥0.455 g
Isoleucine≥1.81 g≥0.511 g
Leucine≥3.02 g≥0.852 g
Lysine≥3.33 g≥0.941 g
Methionine≥1.14 g≥0.32 g
Cystine≥0.472 g≥0.133 g
Phenylalanine≥1.67 g≥0.47 g
Tyrosine≥1.34 g≥0.379 g
Valine≥2.12 g≥0.597 g
Arginine≥2.51 g≥0.71 g
Histidine≥1.09 g≥0.309 g
Alanine≥2.36 g≥0.665 g
Aspartic acid≥4.27 g≥1.2 g
Glutamic acid≥5.5 g≥1.55 g
Glycine≥1.91 g≥0.54 g
Proline≥1.57 g≥0.443 g
Serine≥1.77 g≥0.5 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g