Marinated Salmon with Fennel
Marinated Salmon with Fennel - Mild and tasty - even kids will like fish like this
Healthy, because
Even smarter
Nutritional values
Because it tastes nice and mild, the fine salmon is definitely welcome with children. That's good, because its omega-3 fatty acids promote brain development. Essential oils of fennel and horseradish stimulate the blood circulation of the mucous membranes and the digestive tract.
Those who do not appreciate the taste of fennel so much can replace it with celery.
(Percentage of daily recommendation)
| Calorie | 643 cal. | (31 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 18 g | (60 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 29.4 μg | (147 %) | ||
| Vitamin E | 26.9 mg | (224 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 23 mg | (192 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 237 μg | (79 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 21.9 μg | (49 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,690 mg | (42 %) | ||
| Calcium | 452 mg | (45 %) | ||
| Magnesium | 176 mg | (59 %) | ||
| Iron | 9.7 mg | (65 %) | ||
| Iodine | 84 μg | (42 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 412 mg | |||
| Cholesterol | 80 mg |
Ingredients
- Ingredients
- 1 lemon
- 4 Salmon steak (2 large and 2 smaller, a total of 600 grams)
- salt
- peppers
- 4 Fennel bulb (each about 250 grams)
- 1 bunch Dill
- 3 Tbsps Canola oil
- ½ tsp Cumin
- 7 ozs Couscous
- 1 pc fresh Horseradish (about 2 cm)
- 5 ozs Sour cream
Kitchen utensils
Preparation steps
Rinse lemon in hot water, wipe dry and finely grate the zest. Cut lemon in half and squeeze the juice.
Rinse salmon steaks, pat dry with paper towels and place in a shallow bowl.
Sprinkle fish with half of the lemon juice and all lemon zest. Season with salt and pepper and marinate for about 15 minutes in the refrigerator.
Meanwhile, rinse fennel, dry, halve lengthwise and cut crosswise into thin strips. Rinse dill, shake dry, pluck fronds and chop finely.
Heat 2 tablespoons oil in a large skillet. Sauté fennel strips over medium heat for 3-4 minutes. Season with salt and pepper and cook, covered, over low heat until crisp-tender, about 15 minutes.
While the fennel is cooking, heat the remaining canola oil in a pot and toast the cumin seeds until fragrant.
Add couscous, 2 teaspoons salt and 500 ml (approximately 2 cups) of water to the pot. Cover and cook for 10 minutes over low heat. Turn off the heat and let stand, covered.
Place the salmon steaks on the cooked fennel and cook for another 8-10 minutes, covered. Peel horseradish and finely grate.
Carefully lift the salmon from the pan and place on a plate.
Mix horseradish, sour cream and dill with the fennel. Season with salt, pepper and remaining lemon juice. Serve the salmon with couscous and fennel mixture.
