Salmon and Chard with Orange Salsa
Salmon and chard with orange salsa - Intensely flavored vegetables and delicate fish.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.7 g | (22 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 5.6 μg | (28 %) | ||
| Vitamin E | 7.7 mg | (64 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 142 μg | (47 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.1 μg | (7 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 1,422 mg | (36 %) | ||
| Calcium | 245 mg | (25 %) | ||
| Magnesium | 205 mg | (68 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 127 mg | |||
| Cholesterol | 73 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 500 grams Salmon
- 2 herbs Swiss chard (800 grams)
- salt
- 2 garlic cloves
- 1 Orange
- 2 scallions
- 1 pc ginger (20 grams)
- 5 Tbsps olive oil
- 1 tsp powdered sugar
- Red pepper flakes
- 2 Tbsps lemon juice
- 120 milliliters dry white wine
Preparation steps
Rinse salmon fillets under cold water, pat dry and cut into 4 equal pieces.
Rinse chard, trim and blanch for 2 minutes in boiling salted water. Strain, rinse with cold water, drain well and cut into wide strips. Peel garlic and cut into small slices.
Peel orange, taking care to remove the white skin, cut out fruit fillets between the partition walls, taking care to collect juice and squeeze out residue.
Trim scallions, rinse and cut into rings. Peel ginger and cut into fine strips.
Heat 1 tablespoon oil in a pan. Cook scallions and ginger over medium heat for 2 minutes. Add orange segments, sprinkle with sugar, mix in 1-2 tablespoons of orange juice, season with salt and pepper flakes and simmer for 2 minutes. Remove from heat and allow to cool.
Meanwhile season fish with salt and pepper and drizzle with lemon juice. In another pan heat 2 tablespoons oil. Cook salmon over medium heat about 5 minutes on each side until golden brown.
Heat the remaining oil in another pan. Saute garlic until translucent. Add chard, deglaze with wine, season with salt and pepper, simmer for 2-3 minutes.
Arrange chard on a serving dish, top with fish and drizzle with orange salsa.
