Arugula and Asparagus Spear Salad Platter
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
204
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 204 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 62.5 μg | (104 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4 mg | (33 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 349 mg | (9 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Sardine (gutted and cleaned)
- 8 ozs Asparagus (woody ends removed)
- 3 cups Arugula (washed)
- 1 Tbsp extra virgin olive oil
- 1 cup Rye bread (cut into cubes)
- 2 Tbsps balsamic vinegar
- 1 ½ Tbsps Pumpkin seed
- salt
- 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.
