Peppered Salmon with Salad and Mango Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 532 cal. | (25 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 89.7 μg | (150 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20.1 mg | (168 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 5.9 μg | (197 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,078 mg | (27 %) | ||
| Calcium | 36 mg | (4 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 87 mg | |||
| Complete sugar | 15 g |
Ingredients
- For Salsa
- 1 red onion
- 1 ripe Mango
- 2 Tomatoes
- ½ bunch cilantro
- 1 red chili pepper
- 1 tsp freshly grated ginger
- 3 Tbsps olive oil
- 1 fresh Lime (for juice)
- salt
- freshly ground peppers
- In Addition
- 600 grams Salmon (ready to cook, with skin)
- 2 Tbsps lemon juice
- 6 Tbsps mixed peppercorns
- 2 Tbsps vegetable oil
- 200 grams mixed Lettuce (to taste)
- olive oil (for drizzling)
Preparation steps
Prepare salsa. Peel onion and cut into small cubes. Peel mango, cut mango pulp into small cubes. Blanch tomatoes, peel, quarter, core and cut into small cubes. Rinse cilantro, shake dry and coarsely chop cilantro leaves. Rinse chile pepper, halve lengthwise, remove seeds and chop finely. Combine chile pepper, mango, onion, tomatoes, ginger, cilantro, oil and lime juice. Mix well. Season with salt and pepper.
Rinse salmon, pat dry, cut into 4 equal portions, season with salt and drizzle with lemon juice. Press skinless side firmly into coarsely crushed peppercorns. Heat oil in a pan, cook salmon skin side first. Turn salmon over and cook on another side. Rinse lettuce leaves, spin dry and arrange on plates. Drizzle with olive oil, top with salmon. Serve accompanied by salsa.
