Spring salmon with minty veg

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
100%
Spring salmon with minty veg
20 min.
4
570kcal

Suggestions

Ingredients

  • 750 baby potatoes sliced
  • 750 pea beans frozen (we used Waitrose pea and bean mix, £)
  • tbsp olive oil 
  •  juice of lemon 
  • small mint leaves 
  • fillet salmon fillet 

Equipment

  • frying pan
  • whisk
  • blender
  • microwave

Directions

  1. Boil the potatoes in a large pan for 4 mins. Tip in the peas and beans, bring back up to a boil, then carry on cooking for another 3 mins until the potatoes and beans are tender. Whizz the olive oil, lemon zest and juice and mint in a blender to make a dressing(or finely chop the mint and whisk into the oil and lemon).
  2. Put the salmon in a microwave-proof dish, season, then pour the dressing over. Cover with cling film, pierce, then microwave on High for 4-5 mins until cooked through.
  3. Drain the veg, then mix with the hot dressing and cooking juices from the fish.
  4. Serve the fish on top of the vegetables.

Nutrition Facts

Calories570kcal
Protein31.12%
Fat34.67%
Carbs34.21%

Properties

Glycemic Index
31.44
Glycemic Load
30.36
Inflammation Score
-6
Nutrition Score
38.166956492092%

Flavonoids

Eriodictyol
0.44mg
Hesperetin
1.11mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.04mg
Kaempferol
1.5mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:570.42kcal
28.52%
Fat:21.84g
33.6%
Saturated Fat:3.17g
19.81%
Carbohydrates:48.5g
16.17%
Net Carbohydrates:44.33g
16.12%
Sugar:1.65g
1.83%
Cholesterol:93.5mg
31.17%
Sodium:86.41mg
3.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.11g
88.23%
Vitamin B6:1.95mg
97.37%
Vitamin B12:5.41µg
90.1%
Selenium:62.62µg
89.46%
Vitamin B3:17.04mg
85.18%
Vitamin C:66.17mg
80.21%
Phosphorus:558.28mg
55.83%
Vitamin B2:0.9mg
52.66%
Vitamin B1:0.72mg
48.25%
Potassium:1631.63mg
46.62%
Iron:7.59mg
42.15%
Vitamin B5:3.39mg
33.94%
Copper:0.63mg
31.48%
Magnesium:93.07mg
23.27%
Folate:74.29µg
18.57%
Calcium:179.06mg
17.91%
Fiber:4.17g
16.67%
Manganese:0.32mg
15.9%
Zinc:1.64mg
10.92%
Vitamin E:1.54mg
10.28%
Vitamin K:9.88µg
9.41%
Vitamin A:82.82IU
1.66%