Pan-Seared Salmon Fillet
Pan-Seared Salmon Fillet - Not just a feast for the eyes!
Healthy, because
Even smarter
Nutritional values
The spring-like light combination of yoghurt, various herbs and salmon filet brings an extra portion of protein to the plate; lemon provides even more freshness and a few extra vitamins.
Serve the salmon fillet with plain boiled potatoes - and the fibre balance is already in the green zone!
(Percentage of daily recommendation)
| Calorie | 365 cal. | (17 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 60.7 μg | (101 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 18.3 mg | (153 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 708 mg | (18 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 300 mg | |||
| Cholesterol | 119 mg | |||
| Complete sugar | 3 g |
Ingredients
Kitchen utensils
Preparation steps
Rinse herbs, shake dry and reserve 4 sprigs of each kind for garnish.
Pluck leaves from parsley, chervil and dill and coarsely chop. Cut chives into thin rings.
Combine the chopped herbs with the mayonnaise and yogurt in a tall vessel and puree with an immersion blender.
Squeeze out juice from the lemon half and stir 1 tablespoon of juice into the herb sauce. Stir to combine, then season with salt and pepper.
Rinse salmon fillets, pat dry and season with salt and pepper. Heat the oil in a pan over medium heat, add salmon fillets skin-side down and cook until browned underneath, 4-5 minutes.
Turn the salmon fillets and cook until other side is browned, 1-2 minutes more. Spread the herb sauce on 4 plates, dividing evenly. Set a salmon fillet in the center of each, then garnish with the reserved herbs and serve immediately.
