Grilled Salmon with Tomato Salad

5
Average: 5 (6 votes)
(6 votes)
Grilled Salmon with Tomato Salad
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
589
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie589 kcal(28 %)
Protein27.48 g(28 %)
Fat46.3 g(40 %)
Carbohydrates20.85 g(14 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A194.18 mg(24,273 %)
Vitamin D0 μg(0 %)
Vitamin E1.48 mg(12 %)
Vitamin B₁0.32 mg(32 %)
Vitamin B₂0.38 mg(35 %)
Niacin11.06 mg(92 %)
Vitamin B₆0.88 mg(63 %)
Folate85.43 μg(28 %)
Pantothenic acid1.9 mg(32 %)
Biotin11.62 μg(26 %)
Vitamin B₁₂1.74 μg(58 %)
Vitamin C35.38 mg(37 %)
Potassium1,012.1 mg(25 %)
Calcium299.14 mg(30 %)
Magnesium83.24 mg(28 %)
Iron2.18 mg(15 %)
Iodine2.18 μg(1 %)
Zinc1.66 mg(21 %)
Saturated fatty acids12.12 g
Cholesterol74.94 mg

Ingredients

for
4
Ingredients
4 slices Salmon cutlet (about 7 oz each)
1 lemon (juice and zest)
3 tablespoons Cashews
1 teaspoon butter
1 tablespoon breadcrumbs
salt
4 tomatoes
2 red onions
6 ounces Mozzarella
1 Avocado
½ handful Chives
1 garlic
2 tablespoons White vinegar
1 tablespoon lemon juice
1 teaspoon medium hot Mustard
6 tablespoons olive oil
freshly ground peppers
sugar
How healthy are the main ingredients?
lemonCashewsalttomatoonionMozzarella

Preparation steps

1.

Rinse salmon, pat dry and sprinkle with lemon juice. Cover and set aside.

2.

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.

3.

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.

4.

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.

5.

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.

6.

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.