Recipes · Italian · Grilled Dishes
Grilled Salmon with Quinoa and Broccoli
One serving has 557 kcal and 59 g protein, and at least a fifth of a woman's daily need of vitamin K (433%), cobalamin (254%), selenium (176%), pyridoxine (176%), niacin (167%) and riboflavin (113%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (413 g)
- Difficulty: Easy
- Diets: DASH (Dietary Approaches to Stop Hypertension), Dairy-free, Gluten-free, Mediterranean
- Contains: fish
Ingredients
- 50 g Quinoa, cooked
- 200 g Fish, salmon, Atlantic, wild, cooked, dry heat
- 150 g Broccoli raab, cooked
- 10 g Olive oil
- 1 g Salt, table
- 2 g Spices, pepper, black
Method
- Preheat grill to medium heat.
- Season salmon with salt and pepper, and drizzle with olive oil.
- Grill the salmon for 5-6 minutes per side, until fully cooked.
- Meanwhile, roast the broccoli in the oven at 400°F (200°C) for 15-20 minutes.
- Cook quinoa according to package instructions.
- Serve the grilled salmon with roasted broccoli and quinoa.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 557 kcal | 26% |
| Carbohydrates | 16.6 g | |
| Water | 292 mL | |
| Fiber | 6.1 g | 21% |
| Protein | 59 g | 123% |
| Tryptophan | 0.68 g | |
| Threonine | 2.5 g | |
| Isoleucine | 2.6 g | |
| Leucine | 4.6 g | |
| Lysine | 5.2 g | |
| Methionine | 1.6 g | |
| Cystine | 0.65 g | |
| Phenylalanine | 2.3 g | |
| Tyrosine | 1.9 g | |
| Valine | 3 g | |
| Histidine | 1.7 g | |
| Fat | 28.1 g | |
| Monounsaturated | 12.6 g | |
| Polyunsaturated | 8.4 g | |
| Docosahexaenoic Acid (DHA) | 2.9 g | |
| Eicosapentaenoic Acid (EPA) | 0.82 g | |
| Omega-6 | 1.9 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 142 mg | |
| Calcium | 225 mg | 22% |
| Copper | 0.88 mg | 98% |
| Iron | 5 mg | 28% |
| Magnesium | 150 mg | 48% |
| Manganese | 1.2 mg | 66% |
| Phosphorus | 714 mg | 102% |
| Potassium | 1,883 mg | 40% |
| Selenium | 97 µg | 176% |
| Sodium | 588 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.86 mg | 78% |
| Riboflavin (vitamin B2) | 1.2 mg | 113% |
| Niacin (vitamin B3) | 23.4 mg | 167% |
| Pantothenic acid (vitamin B5) | 4.5 mg | 91% |
| Pyridoxine (vitamin B6) | 2.3 mg | 176% |
| Folate (vitamin B9) | 186 µg | 46% |
| Cobalamin (vitamin B12) | 6.1 µg | 254% |
| Choline | 62.2 mg | 15% |
| Vitamin A | 367 µg | 52% |
| Vitamin C | 55.5 mg | 74% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 6.2 mg | 41% |
| Vitamin K | 390 µg | 433% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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