Lemon-Scented Salmon with Carrots and Leeks

1 Reviews
100% would make this recipe again

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Preparation : 20 min Cooking : 50 min
550 calories/serving
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Ingredients

3 carrots, cut into 1 cm rounds 300 g
1 leeks, cut into 2 cm pieces 300 g
300 g salmon fillet
3 tbsp lemon juice, freshly squeezed 1 lemon
1/4 tsp salt 2 g
ground pepper to taste [optional]
2 tbsp olive oil 30 mL
1/2 tbsp gingerroot, chopped 7 g
2/3 cup brown rice 100 g
2 tbsp fresh mint 6 g

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 190°C/375°F.
  2. Prepare the carrots and cut them into rounds about 1 cm thick. Prepare the leeks, remove about ¼ of the dark-green part, and cut them into 2 cm pieces.
  3. Put the salmon fillet, skin-side down in a casserole dish. Add the lemon juice, season with salt and pepper to taste.
  4. Transfer the vegetables to the casserole, around the fish. Add the oil, minced ginger, salt and pepper. Mix well to coat thoroughly the vegetables with oil. Cover, then put in the oven and bake for 30 min.
  5. Meanwhile, cook the rice.
  6. Finely chop half of the mint leaves then add them to the dish, mix and continue baking for about 10 min more. Check with a fork to see if the fish is cooked through. Garnish with the remaining mint leaves and serve on warmed plates with the rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (510 g)

Amount

% Daily Value

Calories

550

Fat

17 g

26 %

Saturated 2.9 g
+ Trans 0 g

14 %

Cholesterol

110 mg

Sodium

470 mg

20 %

Carbohydrate

63 g

21 %

Fibre

8 g

33 %

Sugars

9 g

Net Carbs

55 g

Protein

36 g

Vitamin A

189 %

Vitamin C

45 %

Calcium

11 %

Iron

26 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Copper, Vitamin B2, Vitamin C, Zinc
Source of  :
Calcium
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits 0
Vegetables 3 ½
Meat and Alternatives 3 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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