Poached Salmon Fillet with Orange and Relish
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 5.8 μg | (29 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 21.5 μg | (36 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 21.5 mg | (179 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 6.4 μg | (213 %) | ||
| Vitamin C | 176 mg | (185 %) | ||
| Potassium | 1,150 mg | (29 %) | ||
| Calcium | 100 mg | (10 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 116 mg | |||
| Complete sugar | 14 g |
Ingredients
- For the relish
- 2 red Bell pepper
- 2 scallions
- 1 garlic clove
- 1 Tbsp olive oil
- 1 Tbsp White vinegar
- 1 tsp light soy sauce
- 1 Tbsp Lime juice
- 1 tsp honey
- For the salmon
- 600 grams fresh Salmon (ready to cook, skinless)
- 400 milliliters fish stock
- 1 tsp Iodized salt (with fluoride)
- 1 tsp peppercorns
- 1 bay leaf
- 1 lemon
- 2 Oranges
- peppers
Preparation steps
For the relish, rinse the bell peppers, cut in half, remove seeds and ribs and cut into small cubes. Rinse, trim and also cut the scallions into small cubes. Pee; the garlic, finely chop and sauté briefly with the vegetables in a hot pan in 2 tablespoons of oil. Add 2 tablespoons of water, vinegar, soy sauce, lime juice and honey. Simmer briefly, season and serve.
Rinse the salmon fillet, pat dry and cut into 4 serving pieces. Bring 300 ml (approximately 1 1/4 cup) of water to a boil and add the spices for cooking. Cut the lemon in half, squeeze half and cut the other half into slices. Add both. Reduce the heat and add the salmon pieces to the liquid. Simmer for about 8 minutes (do not boil).
Peel the orange, taking care to remove the pith and cut the oranges into slices. Arrange a part of the oranges on a plate. Remove the fish carefully from the broth, add the oranges with the remaining orange slices. Season with pepper. Spread the relish on top and serve immediately.
