Grilled Salmon with Vegetables
Healthy, because
Even smarter
Nutritional values
The grilled salmon scores with its rich omega-3 fatty acids. These healthy fats keep our heart healthy by protecting the blood vessels and positively influencing the cholesterol level. In addition, the ability to concentrate is improved, as the fatty acids improve the transmission of stimuli in the brain. The fish also provides us with vitamin D, which among other things ensures strong bones.
In this recipe the salmon is grilled in the oven - but you can also prepare the fish on a grill. To do this, wrap each salmon individually in aluminium foil with some vegetables, close the packages well and place them on the hot grill until the salmon is cooked through. Try stewed rice with chilli and onion as a side dish to the grilled salmon
. In the supermarket or at the fish butcher the question of wild salmon or fish from aquaculture arises.
Both have their advantages, wild salmon for example contains more vitamin D, less fat, but is often frozen for longer and infested with nematodes (parasites). For many people, the ecological point of view also plays a role here, the key word being overfishing. The farmed salmon is cheaper, tastier but often contaminated with ethoxyquin.
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.3 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin K | 30.8 μg | (51 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 145 μg | (48 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 79 mg | (83 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 11 g |
Preparation steps
Preheat oven to 200°C (approximately 400°F).
Rinse snow peas and blanch for 5 minutes in boiling salted water. Drain and rinse with cold water. Rinse tomatoes, cut in half, remove seeds and cut into wedges. Rinse zucchinis and cut into slices.
Rinse salmon fillets and pat dry. Season with salt and pepper. Sprinkle with lemon juice.
Line a baking sheet with aluminum foil. Place salmon and vegetables on sheet. Drizzle with 4-5 tablespoons of olive oil and sprinkle with plenty of thyme. Close aluminum foil to make a pocket and cook for about 15 minutes. Open foil and cook for an additional 5-6 minutes. Broil for an additional 5 minutes. Serve salmon with vegetables.
