Mediterranean Salad with Fish
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 29 min.
Ready in
Calories:
168
calories
Calories
Nutritional values
1 glass contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 168 cal. | (8 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.8 g | (3 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 3.9 μg | (7 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 345 mg | (9 %) | ||
| Calcium | 42 mg | (4 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 128 μg | (64 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
8
- Ingredients
- ½ head Frisée
- 150 grams Cherry tomatoes
- 80 grams black Olives (pitted)
- 200 grams Tuna (canned, in water)
- 400 grams Cod
- salt
- 1 Tbsp lemon juice
- Pastry flour (for coating)
- 4 Tbsps olive oil
- 2 Tbsps white balsamic vinegar
- white peppers
Preparation steps
1.
Rinse and spin dry frisée, tear into small pieces. Rinse and halve tomatoes. Drain olives. Drain tuna well and tear into pieces. Rinse cod, pat dry and season with salt and lemon juice. Cut into small cubes and coat with flour. Heat 2 tablespoons of oil in a pan and cook fish, stirring, for about 2-4 minutes. Remove from pan and drain on paper towels. Whisk the rest of oil with balsamic vinegar, salt and pepper.
2.
Combine all salad ingredients, toss with the dressing. Place into bowls and serve.
