Salmon Fillets with Mustard Crust and Tomato Salad
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
442
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 5.1 μg | (26 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 19 μg | (32 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.6 mg | (155 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,019 mg | (25 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 151 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 4 Salmon (halved or 2 large fillets)
- 2 Tbsps olive oil (Extra virgin)
- salt
- freshly ground peppers
- 4 Tbsps spicy Mustard
- 1 egg yolk
- 3 Tbsps breadcrumbs
- For the salad
- 800 grams Tomatoes (red and yellow)
- 1 garlic clove
- 3 Tbsps olive oil (Extra virgin)
- salt
- peppers (freshly ground)
- 2 Tbsps balsamic vinegar
Preparation steps
1.
Preheat the oven to 220 ° C convection preheat.
2.
For the salad: rinse tomatoes and cut into pieces, place in a bowl. Peel garlic and squeeze into tomatoes through garlic press. Season with salt, pepper, vinegar and oil, let stand for 10 minutes.
3.
For the fish: rinse fish fillets, pat dry and brush with 2 tablespoons of oil. Season with salt and pepper and place on a lined with parchment paper baking dish. Whisk oil with mustard, egg yolk and breadcrumbs until thick and creamy. Spread paste on fish and bake in preheated oven at 220°C (approximately 425°F) for about 10 minutes.
4.
Arrange salmon fillets with tomato salad on plates and serve immediately. If desired, serve with green salad.
