Pan-seared Salmon with Arugula Salad
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 31 min.
Ready in
Calories:
491
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 0.7 g | (2 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 5.6 μg | (28 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 69.1 μg | (115 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 641 mg | (16 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 12 mg | |||
| Cholesterol | 182 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Salmon (each around 180 grams) (approximately 6 ounces)
- salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 2 eggs
- 1 tsp cornstarch
- 1 tsp freshly chopped parsley
- 4 Tbsps vegetable oil
- 2 handfuls Arugula
- 3 Tbsps balsamic vinegar
- 1 tsp honey
- 4 Tbsps olive oil
- pink peppercorns (for garnish)
- Chives (for garnish)
Preparation steps
1.
Rinse the salmon, pat dry and season with salt and pepper. Coat with flour. Beat the eggs with the cornstarch and parsley. Dip the fish in the egg mixture then sear in hot oil on both sides until golden brown, around 5-6 minutes.
2.
Rinse the arugula, shake dry and trim. Transfer to serving plates. Whisk the vinegar, honey and oil together and season with salt and pepper. Drizzle over the salad and sprinkle with pink peppercorns. Arrange the salmon over top and serve garnished with chives.
