Salmon Teriyaki with Green Beans & Sweetcorn Rice

11 85 494
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 15 min 4
Salmon Teriyaki with Green Beans & Sweetcorn Rice
Health Highlights

Ingredients


4 fillet (170g) Atlantic salmon, wild ((5 oz./150g each))
142 gm Green/yellow string beans, frozen ((150g))
1 cup Sweet yellow corn (150g)
100 gm Brown rice, medium-grain, dry (100g)
2 tbsp Sesame seeds
1 tbsp Sesame oil
8 tbsp Soy sauce
3 tbsp Maple syrup
1 tbsp Lime juice (fresh)
4 tbsp minced Ginger root (grated)
2 clove(s) Garlic (grated)

Instructions


  • Make the marinade by mixing all the sauce ingredients together. Season with salt and pepper.
  • Cut the skin off the salmon then rinse, dry and marinate in the prepared sauce for 1 hour.
  • In the meantime, cook the rice according to the instructions on the packaging. Add the green beans to the cooking rice 4 minutes before it is cooked, then drain. Next, add the sweetcorn and mix well.
  • Preheat the oven to 450°F (230°C). Place the salmon into an oven safe dish, leaving the marinade aside. Bake for 8-10 minutes. 3 minutes before the end of baking, sprinkle with sesame seeds.
  • Transfer the marinade into a small saucepan and heat until it thickens. Mix in the sesame oil, take off the heat and set aside.
  • To serve, divide the rice and salmon between plates, then drizzle with the teriyaki sauce.

Nutrition Facts

Per Portion

Calories 494
Calories from fat 161
Calories from saturated fat 24.9
Total Fat 17.9 g
Saturated Fat 2.8 g
Trans Fat 0
Polyunsaturated Fat 7.3 g
Monounsaturated Fat 6.2 g
Cholesterol 94 mg
Sodium 2573 mg
Potassium 1291 mg
Total Carbohydrate 44 g
Dietary Fiber 3.4 g
Sugars 12.4 g
Protein 41 g

Dietary servings

Per Portion


Grain 0.8
Meat 1.9
Meat Alternative 0.2
Vegetables 1.1

Energy sources


Pygal34%457.2896502891393153.4503615156214733%376.53034397776827282.681377652768433%304.4136745041191150.4268029188981834%33%33%CarbohydratesFatProtein

Meal Type(s)

Appetizer
Lunch
Main
Side




?
Help