Salad with Egg, Tomato and Fish

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Salad with Egg, Tomato and Fish
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
418
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie418 cal.(20 %)
Protein37.43 g(38 %)
Fat23.79 g(21 %)
Carbohydrates11.71 g(8 %)
Sugar added0 g(0 %)
Roughage1.64 g(5 %)
Vitamin A243.91 mg(30,489 %)
Vitamin D1.42 μg(7 %)
Vitamin E3.08 mg(26 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.35 mg(32 %)
Niacin11.95 mg(100 %)
Vitamin B₆0.43 mg(31 %)
Folate40.72 μg(14 %)
Pantothenic acid0.82 mg(14 %)
Biotin5.56 μg(12 %)
Vitamin B₁₂10.05 μg(335 %)
Vitamin C18.62 mg(20 %)
Potassium655.02 mg(16 %)
Calcium54.93 mg(5 %)
Magnesium75.77 mg(25 %)
Iron2.6 mg(17 %)
Iodine27.15 μg(14 %)
Zinc0.98 mg(12 %)
Saturated fatty acids4.19 g
Cholesterol166.93 mg

Ingredients

for
4
Ingredients
2 eggs
½ head Lettuce
200 grams Cherry tomatoes
150 grams white Beans (from the jar)
1 Red onion
100 grams Canned tuna
150 grams Smoked mackerel (or smoked butterfish)
4 smoked fish fillets (canned, sprats)
2 Tbsps White vinegar
3 Tbsps lemon juice
salt
white peppers
½ tsp medium hot Mustard
sugar (to taste)
4 Tbsps olive oil
How healthy are the main ingredients?
olive oilMustardeggonionsaltsugar

Preparation steps

1.

Hard-boil the eggs in water for 8-10 minutes. Rinse under cold water and leave to cool.

Trim and rinse the lettuce and shake dry. Tear the leaves into bite-size pieces. Rinse and halve the tomatoes and remove the stalk. Rinse and drain the beans in a colander. Peel the onion and cut into thin rings.

Drain the tuna. Tear the smoked mackerel into large pieces and remove the skin from the sprats if necessary.

2.

Mix a dressing with the vinegar and lemon juice. Season with salt, pepper, mustard and sugar and then beat in the oil.

Peel the eggs and cut into quarters.

3.

Mix the salad leaves with the dressing and place on a platter with the tomatoes and beans. Arrange the eggs on top along with the fish slices and onion rings.

Serve with fresh white bread if desired.

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