Losos z zelišči iz pečice s šparglji in limono

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Hranilne vrednosti
Na porcijo 245 g
% dnevne vrednosti na podlagi prehrane z 2000 kcal
Enkrat nenasičene maščobe11.8g
Večkrat nenasičene maščobe6.1g
Nasičene maščobe4.2g
Skupni ogljikovi hidrati
10.6g
Prehranske vlaknine4.7g
Škrob3.5g
Sladkorji2.4g
Živalske beljakovine34.2g
Rastlinske beljakovine1.6g
O tem
Lahka, beljakovinsko bogata jed z lososom, šparglji, malo olivnega olja, zelišči in limono. Vsebuje malo ogljikovih hidratov, veliko srcu prijaznih maščob ter dobre količine vitamina B12, selena in maščob omega-3 iz rib.
Vitamini in minerali
Vitamini
| Hranilo | Količina | DV% | Razpolovna doba |
|---|
| Holin | 138.0mg | 25% | |
| Vitamin A | 73.0mcg | 8% | |
| Tiamin | 0.2mg | 17% | |
| Vitamin B12 | 4.8mcg | 200% | |
| Riboflavin | 0.4mg | 31% | |
| Niacin | 13.4mg | 84% | |
| Pantotenska kislina | 2.3mg | 46% | |
| Vitamin B6 | 1.3mg | 76% | |
| Biotin | 8.1mcg | 27% | |
| Folna kislina | 58.0mcg | 14% | |
| Vitamin C | 10.8mg | 12% | |
| Vitamin D | 15.2mcg | 76% | |
| Vitamin E | 2.4mg | 16% | |
| Vitamin K | 38.5mcg | 32% | |
Minerali
| Hranilo | Količina | DV% | Razpolovna doba |
|---|
| Kalcij | 47.0mg | 5% | |
| Baker | 120.0mcg | 13% | |
| Železo | 2.1mg | 12% | |
| Magnezij | 49.0mg | 12% | |
| Fosfor | 395.0mg | 56% | |
| Kalij | 812.0mg | 17% | |
| Selen | 56.0mcg | 102% | |
| Natrij | 290.0mg | 13% | |
| Cink | 1.1mg | 10% | |
Herb-Roasted Salmon with Asparagus and Lemon
Headnote
This is a clean, composed plate built on precision rather than excess. The salmon is gently roasted so the flesh remains supple, the asparagus stays bright and structured, and the lemon sharpens the natural sweetness of both. A restrained parsley-garlic oil ties the elements together with freshness and depth.
Recipe essentials
Dish category: Main course
Cuisine or origin: Contemporary European
Course type: Dinner
Yield: 1 serving
Serving size: 245 g
Prep time: 10 minutes
Cook time: 12 minutes
Total time: 22 minutes
Difficulty: Moderate
Equipment
Small roasting tray or ovenproof pan
Small mixing bowl
Chef’s knife
Cutting board
Microplane or fine grater
Tongs
Instant-read thermometer
Ingredients
Salmon
Salmon fillet, skin-on: 150 g
Fine salt: 2 g
Black pepper: 1 g
Olive oil: 8 g
Asparagus and lemon
Asparagus, trimmed: 70 g
Garlic, finely grated: 3 g
Parsley, finely chopped: 5 g
Lemon, finely zested and juiced: 7 g zest and 8 g juice
Olive oil: 4 g
Fine salt: 1 g
Black pepper: 1 g
Method
1. Heat the oven to 200°C. Line a small roasting tray or ovenproof pan with a light film of olive oil.
2. Pat the salmon dry. Season the flesh side with 2 g salt and 1 g black pepper.
3. Toss the asparagus with 4 g olive oil, 1 g salt, 1 g black pepper, and the grated garlic. Arrange it in a single layer in the tray.
4. Place the salmon on top of or beside the asparagus, skin side down if using a fillet with skin. Roast for 10 to 12 minutes, depending on thickness, until the salmon is just opaque at the edges and still glossy in the center. The internal temperature should reach 50 to 52°C for a moist result.
5. In a small bowl, combine the parsley, lemon zest, and lemon juice. Stir briefly to form a bright, loose herb dressing.
6. Remove the tray from the oven and spoon the herb-lemon mixture over the salmon and asparagus. Let it stand for 1 minute so the flavors settle and the salmon finishes gently from carryover heat.
Plating and serving
Place the asparagus in a neat line or small bundle and set the salmon alongside it. Spoon any remaining herb-lemon juices over the fish, ensuring the plate reads cleanly and the surface remains lightly glazed. Serve immediately while the salmon is tender and the asparagus retains a slight bite.
Professional notes
Do not overwork the herb mixture; it should remain fresh and sharply aromatic. The salmon must be removed while still faintly translucent at the center, as residual heat will complete the texture. Keep the asparagus slender and evenly trimmed so it roasts in the same window as the fish.KetoZ malo ogljikovih hidratovPaleoMediteranskaBrez glutenaBrez mlečnih izdelkovWhole30Uravnotežena