EatSmarter exclusive recipe

Salmon Skewers with Carrot-Grain Salad

(Family Style: For 2 Adults and 2 Kids)
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Salmon Skewers with Carrot-Grain Salad

Salmon Skewers with Carrot-Grain Salad - Tasty nibbles, even for those who don't usually like fish

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Health Score:
92 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
525
calories
Calories

Healthy, because

Even smarter

Nutritional values

With its essential fatty acids, salmon gets the heart and brain going and also supplies iodine. Potatoes and carrots cover about half of the daily potassium requirement.

The skewers are also ideal for the barbecue - in this case, make sure you use an oiled aluminium bowl. If you have carrots, wash some of the tender greenery, chop it and fold it into the salad.

1 serving contains
(Percentage of daily recommendation)
Calorie525 cal.(25 %)
Protein32 g(33 %)
Fat21 g(18 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage12 g(40 %)
Vitamin A1.8 mg(225 %)
Vitamin D1.1 μg(6 %)
Vitamin E5.4 mg(45 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin15.8 mg(132 %)
Vitamin B₆1.5 mg(107 %)
Folate93 μg(31 %)
Pantothenic acid2 mg(33 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C33 mg(35 %)
Potassium1,164 mg(29 %)
Calcium167 mg(17 %)
Magnesium125 mg(42 %)
Iron5.8 mg(39 %)
Iodine52 μg(26 %)
Zinc3.1 mg(39 %)
Saturated fatty acids3.3 g
Uric acid247 mg
Cholesterol70 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 lb starchy potatoes
salt
4 ozs precooked Wheat grain (such as farro)
4 carrots (about 400 grams)
4 scallions (about 100 grams)
3 Tbsps balsamic vinegar
5 Tbsps Canola oil
1 pinch cayenne pepper
12 ozs Salmon
1 handful mint
4 Tbsps
1 tsp butter (about 5 grams)
How healthy are the main ingredients?
Salmonmintpotatosaltcarrotcayenne pepper
Preparation

Kitchen utensils

2 Pots (with lid), 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Small bowl, 1 Large knife, 1 Bowl, 1 Fork, 1 Teaspoon, 12 Wooden skewers, 1 Baking sheet, 1 Pastry brush, 1 Immersion blender, 1 Paper towel, 1 Box grater, 1 Parchment paper, 1 Wooden spoon

Preparation steps

1.
Salmon Skewers with Carrot-Grain Salad preparation step 1

Scrub the potatoes and cook in a pot of boiling salted water until knife-tender, about 20 minutes.

2.
Salmon Skewers with Carrot-Grain Salad preparation step 2

Meanwhile, bring 250 ml (approximately 1 cup) of salted water in another pot to boil, add wheat grains, cover and cook over low heat until tender, about 10 minutes. Remove from heat and let cool.

3.
Salmon Skewers with Carrot-Grain Salad preparation step 3

While potatoes and wheat grains cook, peel carrots and grate very fine. Drain the potatoes, rinse under cold water and peel. Let the potatoes cool completely.

4.
Salmon Skewers with Carrot-Grain Salad preparation step 4

Rinse scallions, shake dry and cut into thin rings.

5.
Salmon Skewers with Carrot-Grain Salad preparation step 5

Put balsamic vinegar and 3 1/2 tablespoons oil in a small bowl and whisk together. Season with salt and cayenne pepper. Mix along with carrots and scallions into the wheat.

6.
Salmon Skewers with Carrot-Grain Salad preparation step 6

Rinse salmon, pat dry with paper towels and cut into small dice. Rinse mint, shake dry and pluck leaves.

7.
Salmon Skewers with Carrot-Grain Salad preparation step 7

Add salmon, mint, potatoes, milk and butter to a bowl and mash with an immersion blender. Season with salt and cayenne pepper.

8.
Salmon Skewers with Carrot-Grain Salad preparation step 8

With moistened hands, divide the mixture into 10 portions and shape each into an oval around a wooden skewer, pressing firmly to adhere. 

9.
Salmon Skewers with Carrot-Grain Salad preparation step 9

Line a baking sheet with parchment paper and brush with 1 tablespoon oil. Set the skewers on the sheet, brush with the remaining oil and bake on middle rack of preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for about 12 minutes. Serve with the carrot salad.