Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Grilled Salmon with Fennel
- Ingredients
- 2 Fennel bulb (about 500 grams)
- 100 milliliters Vegetable broth
- 2 Salmon (with skin, each about 100 grams)
- 2 tsps olive oil
- 1 handful red Currants (about 15 grams)
- 1 bunch scallions (about 125 grams)
- salt
- mixed-color peppers
Rinse fennel bulbs, cut off the fronds and set aside. Trim fennel bulbs, halve and cut into thin slices.
Combine vegetable broth and fennel slices in a pot, bring to a boil, cover and cook for about 8 minutes on low heat.
Meanwhile, rinse and pat dry salmon fillet. Coat a grill pan with olive oil and heat over medium heat. Place salmon fillets, skin side up, on the grill pan and grill for 5 minutes.
Meanwhile, rinse and drain currants. Set 1 tablespoon aside.
Rinse and dry scallions, then cut into about 5 mm (approximately 1/4-inch) rings.
Flip salmon fillets and cook for another 3 minutes. Season with salt.
Add currants and scallions to the fennel slices and let stand, covered, for about 2 minutes.
Season fennel with salt and pepper and add chopped fennel fronds to taste. Serve vegetables with grilled salmon and the remaining currants and garnish with fennel fronds.
(Percentage of daily recommendation)
| Calorie | 237 cal. | (11 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
Healthy, because
This is where the concentrated load of three powerful antioxidants is refuelled: vitamins A, E and C are available in portions of 200 and 100 percent of the daily requirement respectively. They are said to be able to counteract the ageing processes in our body cells triggered by free radicals. In addition, omega-3 fatty acids from salmon help to keep the skin young.
Even smarter
You save fat if you use salmon fillet without skin - then fry it carefully so that it does not fall apart. By the way: Wild salmon is generally leaner than farmed salmon.