Avocado and Tomato Salad
Avocado and Tomato Salad - Unusually good and delightfully fresh
Healthy, because
Even smarter
Nutritional values
Fat is fat and rather unfavorable? Wrong: If it supplies the valuable unsaturated fatty acids, as with avocado and somewhat fatter sea fish, it is even extremely beneficial for the body. If - as here - many vitamins, minerals and iodine are added, then you can only give the green light!
If you don't have pumpernickel in the house, you can also use toasted wholemeal bread.
(Percentage of daily recommendation)
| Calorie | 413 cal. | (20 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 83 μg | (28 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 15 μg | (33 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 873 mg | (22 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 21 mg |
Ingredients
- Ingredients
- 2 slices Pumpernickel bread
- 2 large Tomatoes
- 1 ripe Avocado (about 200 grams)
- Sea salt
- freshy ground peppers
- 4 ozs smoked Halibut
- 1 small lemon
- 1 Tbsp Dijon mustard
- 2 Tbsps olive oil
- 2 Tbsps Apple juice
- 1 Tbsp white balsamic vinegar
- 1 bed Cress
Kitchen utensils
Preparation steps
Crubmle pumpernickel finely with your hands. Toast in a dry skillet until crispy, 3-4 minutes. Allow to cool on a plate.
Rinse tomatoes and drain. Remove stem, then cut tomatoes into slices.
Halve avocado lengthwise, remove pit and scoop flesh from the peel.
Cut avocado into thin slices and stack with tomato slices in shallow dishes. Season with sea salt and pepper.
Remove skin from halibut and break into bite-sized pieces. Arrange the fish pieces over salads.
Squeeze out lemon juice and mix the juice with mustard, oil, apple juice and vinegar into a smooth dressing.
Drizzle dressing over salads. Cut cress with kitchen shears from the bed. Top salads with cress and toasted breadcrumbs and serve.
