Arugula and Asparagus Spear Salad Platter

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Arugula and Asparagus Spear Salad Platter
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
136
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie136 kcal(6 %)
Protein6.92 g(7 %)
Fat6.98 g(6 %)
Carbohydrates12.37 g(8 %)
Sugar added0 g(0 %)
Roughage1.55 g(5 %)
Vitamin A96.33 mg(12,041 %)
Vitamin D0.58 μg(3 %)
Vitamin E1.23 mg(10 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.18 mg(16 %)
Niacin3.34 mg(28 %)
Vitamin B₆0.09 mg(6 %)
Folate119.29 μg(40 %)
Pantothenic acid0.36 mg(6 %)
Biotin0.39 μg(1 %)
Vitamin B₁₂1.07 μg(36 %)
Vitamin C6.71 mg(7 %)
Potassium286.88 mg(7 %)
Calcium97.97 mg(10 %)
Magnesium42.18 mg(14 %)
Iron1.82 mg(12 %)
Zinc0.97 mg(12 %)
Saturated fatty acids1.02 g
Cholesterol17.04 mg
Author of this recipe:
How healthy are the main ingredients?
AsparagusArugulaPumpkin seed

Ingredients

for
4
Ingredients
4
Sardine (gutted and cleaned)
8 ounces
Asparagus (woody ends removed)
3 cups
Arugula (washed)
1 tablespoon
extra virgin olive oil
1 cup
Rye bread (cut into cubes)
2 tablespoons
1 ½ tablespoons
freshly ground Black pepper

Preparation steps

1.
Preheat the grill to hot. Make a few slashes in the sardines with a sharp knife and season their insides and skin with salt and pepper.
2.
Arrange on a grilling tray and grill for 5 - 6 minutes, turning once, until the flesh is cooked through and the skin is crisp. Remove from the grill and set to one side, covered loosely with foil.
3.
Cook the asparagus in a large saucepan of salted, boiling water for 2 - 3 minutes until tender. Drain and refresh in iced water.
4.
Drain the asparagus again and pat dry. Split in half and toss with the rocket, olive oil, and seasoning. Lift onto plates.
5.
Grill the rye bread cubes for 1 - 2 minutes until golden and crisp. Scatter over the salad, flaking the cooked sardine over the salad at the same time.
6.
Drizzle the salad with balsamic vinegar and garnish with pumpkin seeds before serving.