Heart-Healthy

Salmon with Artichoke Crust

and Sauerkraut Salad
5
Average: 5 (10 votes)
(10 votes)
Salmon with Artichoke Crust

Salmon with artichoke crust - Refined protein with a probiotic note

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Health Score:
90 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
447
calories
Calories

Healthy, because

Even smarter

Nutritional values

The bitter substance cynarin from artichokes stimulates the production of digestive juices and thus improves the digestibility of fatty and heavy foods. The vegetable can also lower elevated cholesterol levels.

If you want to enjoy a starchy side dish, we recommend boiled potatoes. These go perfectly with the fish and sauerkraut and also keep you full for a long time. Artic Char or Trout both work as a replacement for salmon.

1 serving contains
(Percentage of daily recommendation)
Calorie447 cal.(21 %)
Protein42 g(43 %)
Fat15 g(13 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage10.2 g(34 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.1 μg(11 %)
Vitamin E2.2 mg(18 %)
Vitamin K65.3 μg(109 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin16.4 mg(137 %)
Vitamin B₆2.4 mg(171 %)
Folate122 μg(41 %)
Pantothenic acid2.7 mg(45 %)
Biotin17.4 μg(39 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C72 mg(76 %)
Potassium1,561 mg(39 %)
Calcium151 mg(15 %)
Magnesium102 mg(34 %)
Iron3.7 mg(25 %)
Iodine11 μg(6 %)
Zinc2.4 mg(30 %)
Saturated fatty acids6.7 g
Uric acid617 mg
Cholesterol140 mg
Complete sugar29 g

Ingredients

for
4
Ingredients
4 Salmon (6-7 ounces, with skin), or Artic char, trout
4 Apple
25 ozs fresh Sauerkraut
1 Tbsp olive oil
2 Tbsps lemon juice
2 ozs Ghee (clarified butter)
¼ bunch parsley
2 Basil
5 Artichoke bottoms (can)
salt
peppers
How healthy are the main ingredients?
SauerkrautGheeolive oilparsleySalmonApple

Preparation steps

1.

Rinse fillets, pat dry, cut in half crosswise, and place in refrigerator. Wash, halve, and core the apple, grate coarsely, mix with sauerkraut and olive oil, and season with salt and pepper.

2.

Peel remaining apples, quarter, core, cut into wedges and sprinkle with lemon juice. Heat 2 tablespoons ghee in a frying pan. Fry apple wedges over medium heat for about 5 minutes until golden brown.

3.

Wash herbs, shake dry and pluck leaves. Cut artichoke bottoms into thin slices. Finely puree 1⁄3 of the slices with parsley and basil leaves and 2 tablespoons water in a blender. Season to taste with salt and pepper.

4.

Brush skin side of fish fillets with artichoke-herb cream and top with remaining artichoke slices. Heat remaining ghee in a frying pan, carefully place fish fillets skin side down in hot fat and fry over medium heat for 5 minutes until golden brown; then carefully turn and fry for 1 minute more.

5.

Arrange fillets with apple wedges and sauerkraut salad on plates and serve immediately.