Flaked Fish and Herb Salad
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
418
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 418 kcal | (20 %) | ||
| Protein | 40.36 g | (41 %) | ||
| Fat | 15.04 g | (13 %) | ||
| Carbohydrates | 34.58 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.49 g | (15 %) |
more nutritional values
| Vitamin A | 461.8 mg | (57,725 %) | ||
| Vitamin D | 0.12 μg | (1 %) | ||
| Vitamin E | 0.94 mg | (8 %) | ||
| Vitamin B₁ | 0.55 mg | (55 %) | ||
| Vitamin B₂ | 0.86 mg | (78 %) | ||
| Niacin | 21.47 mg | (179 %) | ||
| Vitamin B₆ | 1.55 mg | (111 %) | ||
| Folate | 148.25 μg | (49 %) | ||
| Pantothenic acid | 2.52 mg | (42 %) | ||
| Biotin | 6.53 μg | (15 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 44.25 mg | (47 %) | ||
| Potassium | 1,974.76 mg | (49 %) | ||
| Calcium | 156.49 mg | (16 %) | ||
| Magnesium | 110.06 mg | (37 %) | ||
| Iron | 3.77 mg | (25 %) | ||
| Iodine | 1.97 μg | (1 %) | ||
| Zinc | 1.65 mg | (21 %) | ||
| Saturated fatty acids | 4.45 g | |||
| Cholesterol | 103.43 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 ⅔ cups small, waxy potatoes
- 18 ounces fresh Salmon fillet (skinned, ready to cook, cut into four equal pieces)
- lemon juice
- vegetable oil
- ⅞ cup natural Yogurt
- 1 teaspoon hot Mustard
- 2 tablespoons salad cream
- 2 tablespoons fresh Dill (chopped)
- 1 bunch young Spinach
Preparation steps
1.
Cook the potatoes in boiling, salted water for around 25 min until fork-tender.
2.
Season the fish with salt and ground black pepper. Drizzle with lemon juice and place in a oiled steamer insert.
3.
Boil some water in a pot, add the steamer insert, cover with a lid and cook the fish for around 8 min.
4.
Mix together the yogurt, mustard, salad cream and 1 tsp dill. Season with salt, ground black pepper and a dash of lemon juice.
5.
Drain the potatoes, leave to cool a little and cut into bite-sized pieces. Roughly chopped the fish and mix together with the potatoes, dressing and the spinach. Season to taste.
6.
Arrange on plates and serve garnished with the remaining dill.
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