Kale quinoa with salmon
Salmon is a good source of protein and biotin, which ensure a firm and slim silhouette. The pseudo grain quinoa scores with plenty of protein, fiber as well as the trace element iron, which is needed, among other things, for the transport of oxygen in the blood.
For even more healthy omega-3 fatty acids, sprinkle a few walnut kernels over the finished dish. Outside the kale season, the dish also tastes really delicious with spinach.
(Percentage of daily recommendation)
| Calorie | 379 cal. | (18 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.1 g | (20 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 714 μg | (1,190 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.5 mg | (138 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 941 mg | (24 %) | ||
| Calcium | 199 mg | (20 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 58 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 12 ozs Vegetable broth
- 5 ozs Quinoa
- 8 ozs Kale
- salt
- 14 ozs salmon fillets
- 2 tsps olive oil
- 1 ½ ozs Apple juice
- 1 Tbsp Wine vinegar
- 1 Tbsp lemon juice
- ¼ oz Mustard (1 TSP)
- peppers
Preparation steps
Bring 10 ounces of vegetable broth to a boil in a saucepan. Rinse quinoa with water, then cook in the boiling broth according to package directions for about 15 minutes until al dente.
Meanwhile, clean kale, cut out thick leaf veins, wash cabbage, chop coarsely and cook in boiling salted water for about 10 minutes. Then drain, rinse with cold water and drain well.
In the meantime, rinse salmon fillet, pat dry and salt. Heat 1 tsp olive oil in a frying pan. Sauté salmon in it for 2-3 minutes over high heat. Add apple juice and continue to sauté salmon over low heat for 8 minutes, turning once.
Meanwhile, for the dressing, mix vinegar, lemon juice, remaining broth, oil, salt, pepper and mustard. Divide salmon into pieces and mix with quinoa and kale. Divide salad among plates and drizzle with dressing.