Millet Salad with Smoked Trout, Arugula and Cucumber
Millet salad with smoked trout, arugula and cucumber - Sharp greens meets gentle belly flatterer
Healthy, because
Even smarter
Nutritional values
Those who struggle with a sensitive stomach are well served with millet. Because the fine grain hardly burdens the digestion. On top there is a small portion of blood-forming iron. The omega-3 fatty acids in the cereal are satiating proteins and anti-inflammatory. The latter can also raise the ability to concentrate to a new level.
If you like, you can enjoy the millet salad with cooked chicken or turkey breast fillet instead of smoked trout, or sprinkle with a handful of feta cubes. Vegans can top the salad with a handful of nuts of their choice.
(Percentage of daily recommendation)
| Calorie | 312 cal. | (15 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 12.6 μg | (63 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 56.5 μg | (94 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 2.8 μg | (93 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 513 mg | (13 %) | ||
| Calcium | 48 mg | (5 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 5 ¼ ozs Millet
- 18 ozs Vegetable broth
- 2 parsley
- 1 Chervil
- 4 Tbsps Canola oil
- 3 Tbsps apple cider vinegar
- 1 tsp grainy Mustard
- salt
- peppers
- 2 handfuls Arugula
- 8 ozs Cucumber
- 2 scallions
- 2 Smoked trout (without skin and bones; à 125 g)
- ½ Tbsp olive oil
Preparation steps
Rinse millet thoroughly in a colander and drain. Place in a saucepan with the broth, bring to a boil and simmer over medium heat for about 5 minutes. Then cover and let swell for 20 minutes over lowest heat, stirring occasionally.
Meanwhile, for the dressing, wash herbs, shake dry and pluck leaves; set aside half of the parsley leaves. Finely puree remaining herbs with canola oil, vinegar and mustard, season with salt and pepper and pour into a small bowl.
Wash arugula and shake dry. Clean, wash and finely dice the cucumber. Clean and wash spring onions and cut into fine rings. Cut smoked trout fillets into coarse pieces.
Loosen millet with a fork, mix with olive oil, season with salt and pepper and place in deep plates. Arrange arugula, cucumber cubes and spring onions on top. Add trout pieces, garnish with parsley set aside and pepper over. Serve the dressing separately.
