Asparagus-salmon Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 184 cal. | (9 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 103.9 μg | (173 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 197 μg | (66 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4.5 μg | (10 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 785 mg | (20 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 5 g |
Preparation steps
Rinse asparagus, cut off ends and peel. Cut into 4-5 cm (approximately 2 inch) pieces. Set the tips aside. In a large pot, bring 3-4 cm (approximately 1-1 1/2 inches) of water to a boil. Add asparagus stem pieces, cover and cook 5 minutes. Add asparagus tips and cook an additional 5 minutes. Drain well, reserving broth.
Rinse tomatoes and cut into cubes. Cut the salmon into cubes. Rinse lemon in hot water, cut half into slices and squeeze the remaining. Place lemon slices in a saucepan, cover with 2 cm of asparagus broth, bring to a boil and add the salmon. Remove from heat, cover and let stand 2-3 minutes. Rinse basil and cut leaves into strips. Rinse arugula and dandelion leaves, shake dry and place on 4 plates. Mix lemon juice with salt and pepper to taste and whisk in 2 tablespoons of oil and a little asparagus broth. Mix drained salmon with asparagus, basil and tomato and serve on lettuce leaves. Serve with the dressing.
