Salmon Fillet with Red Onions and Oranges
With every bite of fish you fill up on omega-3 fatty acids that our body cannot produce itself. These fatty acids improve fat metabolism and help keep blood vessels elastic and reduce "bad" cholesterol, thus reducing the risk of heart attack.
For an all-round balanced meal only the carbohydrates are missing. So serve a portion of noodles, potatoes or rice with the protein-rich salmon.
(Percentage of daily recommendation)
|Calorie||409 kcal||(19 %)|
|Protein||26 g||(27 %)|
|Fat||24 g||(21 %)|
|Carbohydrates||18 g||(12 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5.5 g||(18 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||19.6 μg||(98 %)|
|Vitamin E||6.1 mg||(51 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||14.2 mg||(118 %)|
|Vitamin B₆||1.1 mg||(79 %)|
|Folate||70 μg||(23 %)|
|Pantothenic acid||1.8 mg||(30 %)|
|Biotin||16.4 μg||(36 %)|
|Vitamin B₁₂||3.5 μg||(117 %)|
|Vitamin C||50 mg||(53 %)|
|Potassium||881 mg||(22 %)|
|Calcium||133 mg||(13 %)|
|Magnesium||85 mg||(28 %)|
|Iron||3.2 mg||(21 %)|
|Iodine||46 μg||(23 %)|
|Zinc||1.4 mg||(18 %)|
|Saturated fatty acids||3.6 g|
|Uric acid||250 mg|
Peel the onions and cut into wedges.
Peel 1 orange so that the shell and all the white skin is removed. Cut orange into slices and chop coarsely.
Rinse the remaining orange in hot water, wipe dry and grate the peel finely. Cut in half and squeeze orange.
Rinse basil, shake dry, pluck leaves and chop coarsely. Chop pistachios.
Rinse salmon slices, pat dry and coat with oil. Spread the pistachios on one side of the fish slices.
Heat the remaining oil in a skillet and cook the onions over medium heat for 4-5 minutes while stirring. Season with salt and pepper.
Add zest, orange juice and vinegar to the skillet and continue cooking, covered, for 3 minutes.
Add orange pieces to the onions, stir in basil. Transfer to a plate.
Wipe the skillet, then return to heat. Season fish slices lightly with salt.
Add salmon slices pistachio side down in the skillet and cook over high heat for 30 seconds. Turn over, cook another 30 seconds, arrange on plate with orange and onion pieces and serve .