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Salmon Fillet with Red Onions and Oranges

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Average: 4.4 (9 votes)
(9 votes)
Salmon Fillet with Red Onions and Oranges

Salmon Fillet with Red Onions and Oranges - A fast fish recipe, inspired by Sicilian cuisine

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Health Score:
9,7 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
409
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie409 kcal(19 %)
Protein26 g(27 %)
Fat24 g(21 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D19.6 μg(98 %)
Vitamin E6.1 mg(51 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin14.2 mg(118 %)
Vitamin B₆1.1 mg(79 %)
Folate70 μg(23 %)
Pantothenic acid1.8 mg(30 %)
Biotin16.4 μg(36 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C50 mg(53 %)
Potassium881 mg(22 %)
Calcium133 mg(13 %)
Magnesium85 mg(28 %)
Iron3.2 mg(21 %)
Iodine46 μg(23 %)
Zinc1.4 mg(18 %)
Saturated fatty acids3.6 g
Uric acid250 mg
Cholesterol42 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 red onions
2 Oganic oranges
3 sprigs Basil
1 ounce Pistachio
8 slices Salmon (about 30-40 grams)
2 tablespoons vegetable oil
salt
peppers
2 tablespoons Red wine vinegar
How healthy are the main ingredients?
onionBasilPistachioSalmonsalt
Preparation

Kitchen utensils

1 Skillet, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Fine grater, 1 Brush, 1 Lid, 1 Citrus juicer, 1 Slotted spatula

Preparation steps

1.
Salmon Fillet with Red Onions and Oranges preparation step 1

Peel the onions and cut into wedges.

2.
Salmon Fillet with Red Onions and Oranges preparation step 2

Peel 1 orange so that the shell and all the white skin is removed. Cut orange into slices and chop coarsely.

3.
Salmon Fillet with Red Onions and Oranges preparation step 3

Rinse the remaining orange in hot water, wipe dry and grate the peel finely. Cut in half and squeeze orange.

4.
Salmon Fillet with Red Onions and Oranges preparation step 4

Rinse basil, shake dry, pluck leaves and chop coarsely. Chop pistachios.

5.
Salmon Fillet with Red Onions and Oranges preparation step 5

Rinse salmon slices, pat dry and coat with oil. Spread the pistachios on one side of the fish slices.

6.
Salmon Fillet with Red Onions and Oranges preparation step 6

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.

7.
Salmon Fillet with Red Onions and Oranges preparation step 7

Add zest, orange juice and vinegar to the skillet and continue cooking, covered, for 3 minutes.

8.
Salmon Fillet with Red Onions and Oranges preparation step 8

Add orange pieces to the onions, stir in basil. Transfer to a plate.

9.
Salmon Fillet with Red Onions and Oranges preparation step 9

Wipe the skillet, then return to heat. Season fish slices lightly with salt.

10.
Salmon Fillet with Red Onions and Oranges preparation step 10

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 .