Healthy Mediterranean Food

Arugula Salad with Baked Salmon

5
Average: 5 (3 votes)
(3 votes)
Arugula Salad with Baked Salmon

Arugula Salad with Baked Salmon - Rich in antioxidants!

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
305
calories
Calories

Healthy, because

Even smarter

Nutritional values

This salad with baked salmon is not only a great, low-carb meal, but it also has high-quality protein for muscle building and maintenance, with the trace element iodine for good thyroid function and anti-inflammatory omega-3 fatty acids.

If you want a side dish with the salmon salad, you can add potato wedges cooked in the oven.

1 each contains
(Percentage of daily recommendation)
Calorie305 kcal(15 %)
Protein20.7 g(21 %)
Fat21.08 g(18 %)
Carbohydrates8.24 g(5 %)
Sugar added1.44 g(6 %)
Roughage1.06 g(4 %)
Vitamin A58.79 mg(7,349 %)
Vitamin D0 μg(0 %)
Vitamin E0.04 mg(0 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.4 mg(36 %)
Niacin11.58 mg(97 %)
Vitamin B₆0.76 mg(54 %)
Folate35.95 μg(12 %)
Pantothenic acid1.61 mg(27 %)
Biotin4.19 μg(9 %)
Vitamin B₁₂2.35 μg(78 %)
Vitamin C12.45 mg(13 %)
Potassium583.25 mg(15 %)
Calcium43.11 mg(4 %)
Magnesium41.5 mg(14 %)
Iron1.44 mg(10 %)
Zinc0.79 mg(10 %)
Saturated fatty acids3.29 g
Cholesterol57.17 mg

Ingredients

for
4
Ingredients
24 ounces Salmon
½ shallot
1 garlic
1 lemon
½ handful parsley
4 tablespoons olive oil
salt
freshly ground peppers
1 handful Arugula
1 handful Baby spinach
½ Cucumber
2 tablespoons Sprout (such as radish sprouts)
2 tablespoons Cress
4 tablespoons white balsamic vinegar
1 tablespoon Sour cream
1 tablespoon grainy Mustard
1 teaspoon honey
How healthy are the main ingredients?
Salmonolive oilArugulaSour creamMustardparsley

Preparation steps

1.

Preheat the oven to 400°F and line a baking sheet with parchment paper.

2.

Rinse the salmon, pat dry and place it on the sheet.

Peel the shallot and garlic and chop finely. Rinse the lemon in hot water, wipe dry, grate the peel finely and squeeze the juice. Rinse the parsley, shake dry and finely chop the leaves.

Add 2 tablespoons oil to a small bowl and add shallot, garlic, lemon juice, lemon zest, and parsley. Stir well, season with salt and pepper, and pour over the salmon, coating the fish with the mixture. Place in the oven and bake for about 15 minutes.

3.

Rinse the arugula and spinach and spin dry. Rinse cucumber, halve and cut diagonally into slices. Rinse the sprouts and drain.

4.

Arrange all salad ingredients with the cress on a serving dish. Whisk the vinegar with the sour cream, mustard, honey and remaining 2 tablespoons oil. Season with salt and drizzle over the salad. Top with the salmon and serve.