Potato Salad with Fish
Healthy, because
Even smarter
Nutritional values
Watercress not only rounds off potato salad with fish perfectly - it can also alleviate colds; the essential oils and mustard oils from watercress can inhibit the growth of bacteria; it also helps with respiratory diseases and relieves coughs and bronchitis.
Early potatoes with thin skins, which are quickly consumed, can be eaten with the skin. Otherwise you should eat potatoes peeled or peeled. On the one hand, potato peelings can be treated with sprout or mould inhibitors. On the other hand, the peels contain solanine, which only partially passes into the cooking water during cooking. The latter also applies to organic potatoes.
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 26.3 g | (27 %) | ||
| Fat | 25.4 g | (22 %) | ||
| Carbohydrates | 39.56 g | (26 %) | ||
| Sugar added | 1.44 g | (6 %) | ||
| Roughage | 4.62 g | (15 %) |
| Vitamin A | 128.67 mg | (16,084 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.34 mg | (3 %) | ||
| Vitamin B₁ | 0.26 mg | (26 %) | ||
| Vitamin B₂ | 0.28 mg | (25 %) | ||
| Niacin | 8.92 mg | (74 %) | ||
| Vitamin B₆ | 0.74 mg | (53 %) | ||
| Folate | 49.98 μg | (17 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 0.63 μg | (1 %) | ||
| Vitamin B₁₂ | 3.22 μg | (107 %) | ||
| Vitamin C | 52.9 mg | (56 %) | ||
| Potassium | 1,518.75 mg | (38 %) | ||
| Calcium | 91.34 mg | (9 %) | ||
| Magnesium | 79.48 mg | (26 %) | ||
| Iron | 2.23 mg | (15 %) | ||
| Iodine | 0.3 μg | (0 %) | ||
| Zinc | 1.05 mg | (13 %) | ||
| Saturated fatty acids | 4.01 g | |||
| Cholesterol | 98.58 mg |
Ingredients
- Ingredients
- 800 grams small, new potatoes
- salt
- 2 Sea trout fillets (about 180 grams, with skin)
- freshly ground peppers
- 6 Tbsps olive oil
- 100 grams Watercress
- 4 scallions
- 1 tsp liquid honey
- 1 tsp sharp Mustard
- 2 Tbsps scallions
- 2 Tbsps white balsamic vinegar
- 1 Tbsp lemon juice
Preparation steps
Scrub potatoes thoroughly and boil in salted water until done, about 20 minutes.
Rinse the fish fillets, pat dry and season with salt and pepper. Add to an oiled steamer (skin side down) and drizzle with a little oil. Cover and cook over hot water for 6-8 minutes. Remove from the steamer and allow to cool slightly. Then remove the skin.
Drain potatoes and cool until lukewarm.
Rinse watercress, trim and spin dry. Rinse scallions, trim and cut diagonally into rings.
Mix the rest of the oil with the honey, mustard, chives, vinegar and lemon juice. If needed, add 1-2 tablespoons water. Season with salt and pepper.
Cut potatoes in half and bone the fish. Mix both gently with the dressing, scallions and watercress, marinate for about 10 minutes and serve.
