Grilled Salmon with Swiss Chard and Mango Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 771 cal. | (37 %) | ||
| Protein | 84.3 g | (86 %) | ||
| Fat | 36.34 g | (31 %) | ||
| Carbohydrates | 24.3 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.21 g | (17 %) |
| Vitamin A | 1,382.08 mg | (172,760 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.72 mg | (39 %) | ||
| Vitamin B₁ | 0.98 mg | (98 %) | ||
| Vitamin B₂ | 1.74 mg | (158 %) | ||
| Niacin | 48.15 mg | (401 %) | ||
| Vitamin B₆ | 3.3 mg | (236 %) | ||
| Folate | 162.65 μg | (54 %) | ||
| Pantothenic acid | 6.47 mg | (108 %) | ||
| Biotin | 27.66 μg | (61 %) | ||
| Vitamin B₁₂ | 9.39 μg | (313 %) | ||
| Vitamin C | 149.54 mg | (157 %) | ||
| Potassium | 2,981.41 mg | (75 %) | ||
| Calcium | 170.75 mg | (17 %) | ||
| Magnesium | 291.22 mg | (97 %) | ||
| Iron | 7.25 mg | (48 %) | ||
| Iodine | 0.3 μg | (0 %) | ||
| Zinc | 3.43 mg | (43 %) | ||
| Saturated fatty acids | 5.42 g | |||
| Cholesterol | 218.68 mg |
Ingredients
- Ingredients
- 2 garlic cloves
- 150 milliliters lemon juice
- 2 Tbsps White vinegar
- 2 Tbsps soy sauce
- 2 Tbsps olive oil
- 2 tsps freshly grated ginger
- Chili powder
- 4 Salmon steak (each 180 grams)
- salt
- 1 Mango
- ½ Red Bell pepper
- 2 scallions
- 1 green chili pepper
- 1 Tbsp cilantro
- 3 Tbsps lemon juice
- salt
- 1 garlic clove
- 800 grams Swiss chard
- 1 Tbsp olive oil
- salt
- freshly ground peppers
Preparation steps
Peel garlic. Mix lemon juice with vinegar, soy sauce, oil, ginger and chili powder to taste. Press the garlic and mix with the marinade.
Rinse salmon steaks, pat dry, place in a shallow baking dish and pour the marinade over the fish. Marinate for about 1 hour..
For the salsa, peel the mango, cut the flesh from the pit and dice into small cubes. Trim bell pepper, cut in half, remove seeds, rinse and finely chop. Rinse scallions, trim and cut into rings.
Rinse chili pepper, remove seeds (if desired) and finely chop. Mix mango with bell pepper, scallion, chili pepper, cilantro and lemon juice. Season with salt.
For the vegetables, peel the garlic and chop finely. Rinse and peel the chard. Cut out stems and cut stems into thin strips. Cut the leaves into wide strips. Heat the oil in a pan. Add garlic and chard stems and cook for about 3 minutes while stirring. Add the chard leaves and cook while stirring for about 2 minutes. Season vegetables with salt and pepper. Remove from pan, cover and keep warm.
Preheat the grill. Remove salmon from marinade, pat dry and season with salt. Grill on each side for 3-4 minutes.
Serve the salmon with the mango salsa and chard.
