Grilled Salmon with Green Bean Stir-fry
Healthy, because
Even smarter
Nutritional values
Green beans provide plenty of vitamins and nutrients that are extremely important to your body and immune system.
You can serve this with some bread, potatoes, pasta, or rice to increase satiating carbs.
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.7 μg | (19 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 73.3 μg | (122 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 180 μg | (60 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 974 mg | (24 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 14 ozs Salmon
- 22 ozs green Beans
- 8 ozs Bamboo shoots (cut into strips)
- 3 ozs Bean sprout
- 1 Red paprika
- ½ bunch Chives
- freshly ground peppers
- 1 Tbsp Coriander (crushed coarsely in a mortar)
- 3 Tbsps sesame oil
- soy sauce
Preparation steps
Rinse beans and trim ends and drain and blanch in boiling, salted water for about 6-8 minutes. Reserve some blanching liquid. Drain beans and plunge into ice water and drain.
Rinse peppers, drain and pat dry and halve and remove seeds and ribs and cut into strips.
Rinse chives and shake dry and cut in half.
In a pan, heat 2 tablespoons sesame oil and sauté peppers and beans. Add bamboo shoots and sprouts and cook over low heat, stirring frequently, for about 3-4 minutes. Continue to cook mixture and add some blanching water, if needed. Add chives and season with soy sauce. Remove from heat and set aside.
Cut salmon into 4 pieces and pat dry and season with pepper and coriander. Brush salmon with 1 tablespoon oil. Cook salmon on both sides on a preheated, oiled grill for 5-8 minutes. Grill slowly until fish pieces are cooked through. Cooking time may vary, according to thickness of fish pieces. Brush salmon with a little soy sauce at the end of cooking time and remove from grill. Let rest briefly.
Arrange beans on plates and top with salmon above. Serve immediately.
