Salad with Asparagus, Salmon and Toast

0
Average: 0 (0 votes)
(0 votes)
Salad with Asparagus, Salmon and Toast
share Share
print
bookmark_border Copy URL
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 38 min.
Ready in
Calories:
427
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie427 cal.(20 %)
Protein37 g(38 %)
Fat23 g(20 %)
Carbohydrates16 g(11 %)
Sugar added1 g(4 %)
Roughage3.7 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D5.7 μg(29 %)
Vitamin E8.5 mg(71 %)
Vitamin K105.3 μg(176 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.7 mg(64 %)
Niacin22.1 mg(184 %)
Vitamin B₆1 mg(71 %)
Folate300 μg(100 %)
Pantothenic acid1.3 mg(22 %)
Biotin5 μg(11 %)
Vitamin B₁₂5.9 μg(197 %)
Vitamin C46 mg(48 %)
Potassium1,140 mg(29 %)
Calcium102 mg(10 %)
Magnesium81 mg(27 %)
Iron2 mg(13 %)
Iodine24 μg(12 %)
Zinc1.2 mg(15 %)
Saturated fatty acids4.8 g
Uric acid49 mg
Cholesterol88 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
2 handfuls mixed Lettuce (such as lettuce, frisee, oakleaf)
150 milliliters Buttermilk
2 Tbsps Herb vinegar
salt
freshly ground peppers
1 tsp honey
750 grams green Asparagus
600 grams Salmon
1 Lime (juiced)
2 Tbsps Canola oil
4 slices Toast
1 pinch Red pepper flakes
Cress (for garnish)
How healthy are the main ingredients?
SalmonhoneysaltLimeCress

Preparation steps

1.

Rinse and trim the lettuce, shake dry and tear into small pieces. Whisk together the buttermilk with the vinegar and honey and season with salt and pepper.

2.

Rinse the asparagus, cut off woody ends and cook in boiling salted water for about 8 minutes until al dente. Drain well.

3.

Rinse the salmon, pat dry, cut into pieces and season with salt, pepper and lime juice. Saute the salmon pieces in hot oil in a frying pan for 1-2 minutes, then remove from heat and leave until done.

4.

Toast the slices of bread in the toaster, then halve diagonally and place on plates. Arrange the lettuce, asparagus and salmon on top.  Drizzle the dressing over the salad, garnish with red pepper flakes and watercress and serve.