EatSmarter exclusive recipe

Mache Salad

with Smoked Salmon
4.142855
Average: 4.1 (7 votes)
(7 votes)
Mache Salad

Mache Salad - Typically nordic: Fish combined with zesty sweet-sour apple

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Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
349
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie349 kcal(17 %)
Protein13 g(13 %)
Fat26 g(22 %)
Carbohydrates15 g(10 %)
Sugar added2 g(8 %)
Roughage3 g(10 %)
Vitamin A0.5 mg(63 %)
Vitamin D7.6 μg(38 %)
Vitamin E8.5 mg(71 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.4 mg(45 %)
Vitamin B₆0.5 mg(36 %)
Folate57 μg(19 %)
Pantothenic acid1.1 mg(18 %)
Biotin11.5 μg(26 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C32 mg(34 %)
Potassium615 mg(15 %)
Calcium55 mg(6 %)
Magnesium34 mg(11 %)
Iron2.6 mg(17 %)
Iodine38 μg(19 %)
Zinc1.2 mg(15 %)
Saturated fatty acids3.6 g
Uric acid98 mg
Cholesterol133 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2
small, waxy Potatoes (about 80 grams)
1
4 tablespoons
cold pressed Grapeseed oil
1 tablespoon
3 tablespoons
Cane sugar (to taste)
4 ounces
2 sprigs
1
small Apple
3 ounces
Smoked salmon (sliced)
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Fork, 1 Tablespoon, 1 Whisk, 1 Salad spinner

Preparation steps

1.
Mache Salad preparation step 1

Rinse potatoes and cook for about 20-25 minutes in salted water. Rinse, peel and finely mash in a bowl with a fork.

2.
Mache Salad preparation step 2

While the potatoes are cooking, pierce egg, place in boiling water and boil until hard cooked, about 8 minutes. Rinse, peel and chop.

3.
Mache Salad preparation step 3

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.

4.
Mache Salad preparation step 4

Trim mache carefully, cutting the roots away so that the leaves stay together.

5.
Mache Salad preparation step 5

Rinse mache and spin dry. Distribute on plates.

6.
Mache Salad preparation step 6

Rinse dill, pat dry and remove the coarse stems.

7.
Mache Salad preparation step 7

Rinse, wipe dry, slice and core the apple. Cut apple slices into thin strips.

8.
Mache Salad preparation step 8

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.