EatSmarter exclusive recipe

Salmon

with Three-Bean Salad and Dried Tomatoes
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Salmon

Salmon - Lighter, quick treat for the eyes and palate

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Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
487
calories
Calories

Healthy, because

Even smarter

Nutritional values

The beans offer plenty of protein and fibre. They also cover half of the daily requirement of the "beautifier" vitamin biotin. By the way, don't be afraid of the fat in salmon: it consists almost exclusively of valuable fatty acids that do nothing but good for the body.

Wax beans are particularly tender and therefore ideal in salads, but have only a short season. If you can't get them fresh, take wax beans from a can or simply double the amount of green beans.

1 serving contains
(Percentage of daily recommendation)
Calorie487 kcal(23 %)
Protein39 g(40 %)
Fat29 g(25 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A0.2 mg(25 %)
Vitamin D28.5 μg(143 %)
Vitamin E7.2 mg(60 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin21.2 mg(177 %)
Vitamin B₆1.7 mg(121 %)
Folate128 μg(43 %)
Pantothenic acid2.5 mg(42 %)
Biotin23.4 μg(52 %)
Vitamin B₁₂5.1 μg(170 %)
Vitamin C38 mg(40 %)
Potassium1,374 mg(34 %)
Calcium135 mg(14 %)
Magnesium126 mg(42 %)
Iron4.7 mg(31 %)
Iodine67 μg(34 %)
Zinc2.6 mg(33 %)
Saturated fatty acids5.5 g
Uric acid388 mg
Cholesterol61 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Green beans
4 ounces wax beans
2 sprigs Savory
salt
4 ounces canned Kidney beans
2 small Red onions
2 ounces sun-dried tomatoes (in oil)
1 tablespoon Red wine vinegar
1 teaspoon Dijon mustard
peppers
12 ounces Salmon (without skin)
2 sprigs Basil
1 tablespoon olive oil
How healthy are the main ingredients?
Green beanssaltKidney beansSalmonBasilolive oil
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Whisk, 1 Slotted spatula, 1 Mandoline, 1 Ladle, 1 Slotted spoon

Preparation steps

1.
Salmon preparation step 1

Rinse the green and wax beans, trim ends, remove any strings and break beans into 4 cm (approximately 1 1/2 inch) pieces. Rinse savory. Cook trimmed beans and savory in a pot of boiling salted water until tender, 10-12 minutes.

2.
Salmon preparation step 2

Transfer beans with a slotted spoon to a bowl of cold water. When cool, drain well and remove the savory.

3.
Salmon preparation step 3

Rinse the kidney beans in a sieve and drain well.

4.
Salmon preparation step 4

Peel the onions and thinly slice into rings with a slicer or a sharp knife.

5.
Salmon preparation step 5

Drain the sundried tomatoes and reserve the oil. Cut the tomatoes into thin strips.

6.
Salmon preparation step 6

Mix vinegar and mustard in a bowl and season with salt and pepper. Whisk in 3 tablespoons of reserved tomato oil until combined.

7.
Salmon preparation step 7

Mix beans, onions and sundried tomatoes in another bowl, toss with the dressing and let stand about 15 minutes.

8.
Salmon preparation step 8

Rinse salmon fillets, pat dry and cut into about 2 cm (approximately 3/4-inch) wide strips. Rinse basil, shake dry, pluck leaves and tear into small pieces.

9.
Salmon preparation step 9

Season salmon with salt and pepper. Heat the oil in a pan over medium-high heat. Cook salmon until golden and still pink inside, about 1 minute on each side. Divide the bean salad among shallow bowls, top with fish, sprinkle with basil and serve.