Grilled Salmon with Tomato Salad
Healthy, because
Even smarter
Nutritional values
Salmon is rich in omega-3 fatty acids, which helps keep the heart healthy. The lycopene in tomatoes is also a valuable antioxidant, which protects the cells from free radicals.
This dish pairs well with a fiber-rich whole wheat baguette.
(Percentage of daily recommendation)
| Calorie | 750 cal. | (36 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 54 g | (47 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 7.7 μg | (39 %) | ||
| Vitamin E | 9.3 mg | (78 %) | ||
| Vitamin K | 29.9 μg | (50 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 28.3 mg | (236 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 8.6 μg | (287 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,493 mg | (37 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 23 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 4 slices Salmon cutlet (about 7 oz each)
- 1 lemon (juice and zest)
- 3 Tbsps Cashews
- 1 tsp butter
- 1 Tbsp breadcrumbs
- salt
- 4 Tomatoes
- 2 red onions
- 6 ozs Mozzarella
- 1 Avocado
- ½ handful Chives
- 1 garlic clove
- 2 Tbsps White vinegar
- 1 Tbsp lemon juice
- 1 tsp medium hot Mustard
- 6 Tbsps olive oil
- freshly ground peppers
- sugar
Preparation steps
Rinse salmon, pat dry and sprinkle with lemon juice. Cover and set aside.
Chop the nuts coarsely and fry briefly in a dry pan. Add the butter and breadcrumbs, toast until golden brown, sprinkle with salt and remove from heat.
Rinse the tomatoes, cut out stems and cut into very thin slices. Peel the onions and cut into thin rings. Drain the mozzarella and cut into slices or tear into pieces. Halve the avocado, remove the pit, remove the flesh from the shell, cut into thin slices and sprinkle immediately with a little lemon juice.
For the dressing, rinse the chives, shake dry and cut into small rings. Peel garlic and press through a garlic press into a bowl. Whisk in vinegar, remaining lemon juice, 1/2 teaspoon lemon zest, mustard and 4 tablespoons oil and season with salt, pepper and sugar.
Roast salmon steaks in a grill pan in the remaining hot oil, turning once, until golden brown on both sides and juicy, 10-12 minutes. Season with salt and pepper.
Meanwhile, arrange the salad on dinner plates, laying the tomato and avocado slices alternately with the mozzarella in a fan-shaped pattern. Drizzle with the dressing and spread the onion rings over the salads. Put a salmon portion on each salad and sprinkle with the walnut crumbs. Serve with some fresh ciabatta, if desired.
