Chilled Melon Soup with Lemongrass Salmon Skewers
Healthy, because
Even smarter
Nutritional values
Salmon adds valuable omega-3 fatty acids while the melon adds powerful potassium and vitamins.
To make this meal even more satiating, pair with a grain such as bulgur, chilled and dressed in a simple lemon and olive-oil vinaigrette.
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 7.3 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 4 mg | (67 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 590 mg | (15 %) | ||
| Calcium | 24 mg | (2 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 2 Cantaloupe
- 5 stalks Lemongrass
- 2 Tbsps vegetable oil
- 1 tsp pink peppercorns
- 5 ozs white wine
- salt
- 1 pinch Nutmeg
- Lime juice (to taste)
- 9 ozs fresh Salmon
- 1 Tbsp Pumpkin seed
- cilantro (for garnish)
Preparation steps
Peel and halve the melons, scoop out the seeds and cut the flesh into cubes. Halve melons, remove seeds, peel and cut into cubes. Remove the outer leaves from the lemongrass and thinly slice 1 stalk. Heat 1 teaspoon of vegetable oil in large pot and sauté the chopped lemongrass and pink peppercorns briefly.
Add the melon to the pot and deglaze with the white wine. Puree the soup with an immersion blender until smooth, season with salt, nutmeg and lime juice to taste and strain through a fine mesh sieve. Transfer to the refrigerator.
Cut the salmon into bite-sized cubes. Heat the rest of the vegetable oil in a large pan and sauté the salmon for about 5 minutes, until browned on all sides. Slice the remaining lemongrass stalks in half lengthwise and thread the salmon cubes onto the stalks.
Ladle the chilled soup into small bowls, sprinkle with pumpkin seeds, garnish with cilantro and place a salmon skewer on top of each bowl.
