Salmon
Salmon - Lighter, quick treat for the eyes and palate
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.
(Percentage of daily recommendation)
| Calorie | 487 cal. | (23 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 28.5 μg | (143 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 21.2 mg | (177 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 23.4 μg | (52 %) | ||
| Vitamin B₁₂ | 5.1 μg | (170 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,374 mg | (34 %) | ||
| Calcium | 135 mg | (14 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 67 μg | (34 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 388 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 4 ozs Green beans
- 4 ozs wax beans
- 2 sprigs Savory
- salt
- 4 ozs canned Kidney beans
- 2 small Red onions
- 2 ozs sun-dried tomatoes (in oil)
- 1 Tbsp Red wine vinegar
- 1 tsp Dijon mustard
- peppers
- 12 ozs Salmon (without skin)
- 2 sprigs Basil
- 1 Tbsp olive oil
Kitchen utensils
Preparation steps
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.
Transfer beans with a slotted spoon to a bowl of cold water. When cool, drain well and remove the savory.
Rinse the kidney beans in a sieve and drain well.
Peel the onions and thinly slice into rings with a slicer or a sharp knife.
Drain the sundried tomatoes and reserve the oil. Cut the tomatoes into thin strips.
Mix vinegar and mustard in a bowl and season with salt and pepper. Whisk in 3 tablespoons of reserved tomato oil until combined.
Mix beans, onions and sundried tomatoes in another bowl, toss with the dressing and let stand about 15 minutes.
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.
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.
