Good Source of Omega-3s

Poached Salmon with Rice and Papaya

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Average: 5 (2 votes)
(2 votes)
Poached Salmon with Rice and Papaya

Poached salmon with rice and papaya - Tender fish with fruity crunchy garnish

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
451
calories
Calories

Healthy, because

Even smarter

Nutritional values

Complex carbohydrates, such as those found here in brown rice, are part of a balanced meal; however, they should only make up a quarter of the total amount on the plate. If large amounts of carbohydrates are not burned through exercise, there is a risk of conversion into unwanted fat deposits.

Instead of rice, you can also choose a different side dish, such as quinoa, millet or buckwheat. This brings variety to the plate, both in terms of taste and vital substance composition.

1 serving contains
(Percentage of daily recommendation)
Calorie451 kcal(21 %)
Protein27 g(28 %)
Fat15 g(13 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage5.6 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.8 μg(19 %)
Vitamin E3.7 mg(31 %)
Vitamin K28.7 μg(48 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.5 mg(146 %)
Vitamin B₆0.8 mg(57 %)
Folate103 μg(34 %)
Pantothenic acid1.6 mg(27 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C110 mg(116 %)
Potassium1,098 mg(27 %)
Calcium91 mg(9 %)
Magnesium147 mg(49 %)
Iron3.2 mg(21 %)
Iodine13 μg(7 %)
Zinc2 mg(25 %)
Saturated fatty acids3.7 g
Uric acid108 mg
Cholesterol58 mg
Complete sugar12 g

Ingredients

for
4
Ingredients
7 ¼ ozs Brown rice
salt
2 organic limes
1 oz ginger (1 piece)
1 Lemongrass (only the light part)
14 ozs salmon fillets (with skin)
2 Tbsps Fish sauce (or soy sauce)
1 tsp sesame oil
1 red chili pepper
2 scallions
2 ½ ozs mint (1 handful)
2 ½ ozs cilantro (1 handful)
1 ½ ozs sprout mix
1 Papaya
22 ozs Cucumber (2 small)
peppers
How healthy are the main ingredients?
Cucumbergingersesame oilmintsaltPapaya

Preparation steps

1.

Cook rice in twice the amount of boiling salted water for 30-40 minutes.

2.

Meanwhile, rinse limes with hot water, slice 1 fruit, squeeze the other; set juice aside. Peel ginger, slice 1 half, finely chop the other. Remove wrapper leaves from lemongrass and cut into small pieces.

3.

In a large pan, bring 34 ounces of water to a boil with lime and ginger slices and lemongrass. Rinse salmon fillet, place skin side down in the broth and poach over low heat for 10-12 minutes.

4.

Meanwhile, mix lime juice with fish sauce, sesame oil and chopped ginger. Halve chili pepper lengthwise, remove seeds, wash, cut into fine rings and add to seasoning sauce.

5.

Clean the spring onions, wash and cut into fine rings. Wash herbs, shake dry and pluck off leaves. Scald the sprouts hot and drain. Halve papaya, remove seeds, peel and cut crosswise into slices. Wash cucumbers, cut in half lengthwise and cut diagonally into long strips.

6.

Remove the salmon fillet from the poaching broth, remove the skin and coarsely chop. Arrange rice with sprouts, salmon, cucumber and papaya slices on plates and sprinkle with herbs and drizzle with some seasoning sauce; serve remaining seasoning sauce separately.