Salmon Fillet with Brown Rice and Miso-Sesame Sauce
20 min 1 serving 815 kcal · 43 g proteinLevel: Intermediate
The nutritionist's note
815 kcal and 43 g of protein, with 4.5 µg of B12 (more than twice the daily requirement) and a high supply of EPA/DHA omega-3. Fermented miso supports the gut microbiota during a high-intake phase.
Ingredients
1 serving
- salmon fillet150 g
- brown rice90 g
- fresh spinach100 g
- miso paste15 g
- sesame oil8 g
- sesame seeds10 g
Method
- 1
Start the brown rice (90 g): 18 minutes in twice its volume of salted water.
- 2
Loosen the miso (15 g) with the sesame oil (8 g) and 20 ml of hot water to get a coating sauce.
- 3
Pan-fry the salmon fillet (150 g) skin-side down for 5 minutes without touching it, then 2 minutes on the other side.
- 4
Wilt the spinach (100 g) for 2 minutes in the same pan.
- 5
Plate the rice, spinach and salmon, spoon over the miso sauce and scatter the sesame seeds (10 g).
Nutrition facts
per serving
| Energy | 815 kcal |
|---|---|
| Protein | 43 g |
| Carbohydrates | 70 g |
| Fat | 35 g |
| Fibre | 6 g |
| Iron | 5.2 mg |
| Vitamin B12 | 4.5 µg |
Potential allergens
- fish
- soy
- sesame
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