EatSmarter exclusive recipe

Fried Salsify

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Average: 5 (2 votes)
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Fried Salsify

Fried Salsify - Culinary high from the north: "winter asparagus" crisply packed

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Health Score:
8,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
289
calories
Calories

Healthy, because

Even smarter

Nutritional values

In addition to the diabetic-friendly polysaccharide inulin, the earthy roots offer an impressive mixture of vitamins and minerals, e.g. the cell protection trio A-C-E and calcium, which is important for wound healing.

For a wholesome, satisfying, and calorie-friendly midday meal: spread 1 slice of whole wheat bread with low-fat cream cheese and enjoy it with the black salsify.

1 serving contains
(Percentage of daily recommendation)
Calorie289 kcal(14 %)
Protein7 g(7 %)
Fat20 g(17 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.4 μg(2 %)
Vitamin E15.7 mg(131 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.4 mg(20 %)
Vitamin B₆0.2 mg(14 %)
Folate74 μg(25 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C16 mg(17 %)
Potassium482 mg(12 %)
Calcium149 mg(15 %)
Magnesium43 mg(14 %)
Iron6.5 mg(43 %)
Iodine18 μg(9 %)
Zinc1 mg(13 %)
Saturated fatty acids2.4 g
Uric acid144 mg
Cholesterol61 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
6 tablespoons White vinegar
1 ½ pounds Salsify
1 lemon
salt
1 egg
3 ounces Pastry flour
½ cup
5 ounces lamb's lettuce
Sweetener
2 teaspoons Mustard
peppers
1 tablespoon Corn oil
1 pint vegetable oil (for frying)
How healthy are the main ingredients?
SalsifylemonsalteggMustard
Preparation

Kitchen utensils

3 Bowls, 1 Peeler, 1 Fine grater, 1 Citrus juicer, 1 Sieve, 1 Salad spinner, 1 Cutting board, 1 Paper towel, 1 Small knife, 2 Forks, 2 Pots, 1 Whisk, 1 Baking sheet, 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Slotted spoon, 1 thin Rubber gloves, 1 Wooden spoon

Preparation steps

1.
Fried Salsify preparation step 1

Combine 3 tablespoons of vinegar and 1 cup of water in a bowl.

2.
Fried Salsify preparation step 2

Thoroughly rinse the salsify, peel with a vegetable peeler under cold water and cut into thirds (wear rubber gloves to prevent your hands from staining). Plunge salsify immediately into the vinegar water to prevent discoloration.

3.
Fried Salsify preparation step 3

Rinse lemon in hot water, wipe dry and remove half of the peel in thin strips. Squeeze out lemon juice. 

4.
Fried Salsify preparation step 4

Drain salsify. Combine 1 cup of water and 1/4 cup lemon juice in a pot, bring to a boil and add salt. Cook salsify over medium heat until tender, about 20 minutes.

5.
Fried Salsify preparation step 5

Drain salsify in a sieve and let cool.

6.
Fried Salsify preparation step 6

Meanwhile, separate the egg. Mix together the flour, milk, egg yolk and lemon zest in a bowl and let dough rest for 10 minutes.

7.
Fried Salsify preparation step 7

While the batter is resting, rinse the lamb's lettuce and spin dry thoroughly.

8.
Fried Salsify preparation step 8

Stir together the remaining vinegar with sweetener and mustard and season with salt and pepper. Whisk in the corn oil to combine. 

9.
Fried Salsify preparation step 9

Beat the egg whites with a pinch of salt until stiff peaks form and fold into the batter.

10.
Fried Salsify preparation step 10

Heat the vegetable oil in a pan or in a deep fryer to 350°F. The temperature is correct when small bubbles form on a wooden spoon dipped into the oil.

11.
Fried Salsify preparation step 11

Working in batches, and using 2 forks, dip the salsify into the batter, letting excess drip off, then add to hot oil and fry until golden brown.

12.
Fried Salsify preparation step 12

Remove the salsify with a skimmer and drain briefly on paper towels. Place on a baking sheet and keep warm in a preheated oven at 300°F/convection 265°F. 

13.
Fried Salsify preparation step 13

Mix lamb's lettuce with the dressing. Arrange salsify on top and serve immediately.