Mache Salad
Mache Salad - Typically nordic: Fish combined with zesty sweet-sour apple
Healthy, because
Even smarter
Nutritional values
Grape seed oil and salmon contain a lot of polyunsaturated fatty acids, including the essential ones we depend on. They lower the blood fat level, counteract the formation of blood clots in the blood vessels. Together with the egg, the fish provides the daily ration of vitamin D, two-thirds of vitamin E - the best supply for bones and skin.
According to season and taste, lamb's lettuce can be replaced by another lettuce, e.g. oak leaf or frisée. Pluck large leaves for this.
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 7.6 μg | (38 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 615 mg | (15 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 133 mg |
Ingredients
- Ingredients
- 2 small, waxy potatoes
- salt
- 1 egg
- 4 Tbsps cold pressed grapeseed oil
- 1 Tbsp apple cider vinegar
- 3 Tbsps Broth
- peppers
- cane sugar (to taste)
- 4 ozs lamb's lettuce
- 2 sprigs Dill
- 1 small Apple
- 3 ozs Smoked salmon (sliced)
Kitchen utensils
Preparation steps
Rinse potatoes and cook for about 20-25 minutes in salted water. Rinse, peel and finely mash in a bowl with a fork.
While the potatoes are cooking, pierce egg, place in boiling water and boil until hard cooked, about 8 minutes. Rinse, peel and chop.
Whisk together oil, apple cider vinegar and broth in a salad bowl. Stir the oil mixture little by little with the mashed potatoes to make a dressing and season with salt, pepper and sugar.
Trim mache carefully, cutting the roots away so that the leaves stay together.
Rinse mache and spin dry. Distribute on plates.
Rinse dill, pat dry and remove the coarse stems.
Rinse, wipe dry, slice and core the apple. Cut apple slices into thin strips.
Distribute egg, dill and apple strips on the salad. Cut smoked salmon into strips and also arrange over the salad. Drizzle salad dressing over the top and serve immediately.
