Dandelion and Fish Salad

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Dandelion and Fish Salad
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Health Score:
58 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
435
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie435 cal.(21 %)
Protein33 g(34 %)
Fat31 g(27 %)
Carbohydrates3 g(2 %)
Sugar added1 g(4 %)
Roughage1.2 g(4 %)
Vitamin A0.8 mg(100 %)
Vitamin D6.8 μg(34 %)
Vitamin E4.6 mg(38 %)
Vitamin K11 μg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.7 mg(64 %)
Niacin19.7 mg(164 %)
Vitamin B₆1.1 mg(79 %)
Folate38 μg(13 %)
Pantothenic acid1.2 mg(20 %)
Biotin13.4 μg(30 %)
Vitamin B₁₂14 μg(467 %)
Vitamin C27 mg(28 %)
Potassium838 mg(21 %)
Calcium102 mg(10 %)
Magnesium65 mg(22 %)
Iron3.8 mg(25 %)
Iodine81 μg(41 %)
Zinc1.6 mg(20 %)
Saturated fatty acids7.4 g
Uric acid243 mg
Cholesterol232 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
4 Mackerel (120 grams each)
salt
peppers
100 milliliters dry white wine
4 Tbsps olive oil
2 eggs
4 handfuls Dandelion greens (150 grams)
2 Tbsps white balsamic vinegar
1 pinch sugar
How healthy are the main ingredients?
olive oilsugarMackerelsaltegg

Preparation steps

1.

Preheat the oven to 200°C (approximately 400ºF).

Rinse the fish fillets, pat dry and season with salt and pepper.

Pour the wine into a baking dish and lay the fillets side by side. Drizzle with 2 tablespoons of oil and cover with aluminum foil. Bake in the oven for about 15 minutes.

2.

Hard-boil the eggs for about 10 minutes and then allow to cool.

Rinse the dandelions, remove any tough stems and shake dry.

3.

Remove the fish from the oven and leave to cool until it's lukewarm.

For the dressing, mix 2-3 tablespoons of the white wine stock with the remaining oil and the vinegar. Season with salt, pepper and sugar and whisk well.

Tear the fish fillets into pieces. Peel the eggs and cut in half lengthwise.

4.

Arrange the dandelion leaves on plates along with the fish fillets and the eggs and serve drizzled with the dressing.