Fish Salad with Olives Spanish Style
Nutritional values
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 17.8 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 15.4 mg | (128 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 127 mg | (134 %) | ||
| Potassium | 852 mg | (21 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 56 mg | (19 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 68 μg | (34 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 205 mg | |||
| Cholesterol | 49 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- ½ Iceberg lettuce
- 70 grams black pitted Olives
- 70 grams green pitted Olives
- 4 garlic cloves
- 2 yellow onion
- 1 red Bell pepper
- 1 yellow Bell pepper
- 500 grams Swordfish
- salt
- peppers (freshly ground)
- 2 Tbsps vegetable oil
- For the vinaigrette
- 4 Tbsps olive oil
- 2 Tbsps white balsamic vinegar
Preparation steps
Trim, pluck the leaves, rinse and shake dry the lettuce and tear into bite-sized pieces.
Drain the olives and cut into halves. Peel the garlic and cut into thin slices. Peel the onions and cut into rings. Rinse the bell peppers, cut in half, remove seeds and ribs and cut into about 2 cm (approximately 1 inch) long strips.
Rinse the swordfish, pat dry and cut into thick slices of about 1 cm (approximately ½ inch). Season with salt and pepper.
Heat oil in a pan and roast the fish slices with garlic until golden brown on each side. Remove the fish from pan and tear into pieces.
For the vinaigrette, mix oil with the white balsamic vinegar and whisk well. Season with salt and pepper.
In a bowl, add the iceberg lettuce, bell peppers and olives and toss gently. Place the salad on plate and place the fish pieces over it. Top with onion rings and drizzle the vinaigrette over. Serve immediately.
