Salmon on Tomato-fennel Vegetables
Salmon on tomato-fennel vegetables - Looks great and tastes the same: spicy salmon on Mediterranean vegetables. © Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Salmon provides lots of omega-3 fatty acids, vitamin D, protein and iodine. The good fats have an anti-inflammatory and positive effect on the heart. The tomatoes and fennel provide the body with many minerals such as potassium. This mineral has a blood pressure-lowering effect.
Depending on the season, fish can also be served with zucchini with peppers or pointed cabbage with cauliflower. If you are not a big fish fan, the dish can also be enjoyed with fried halloumi cheese or chicken breast fillet instead of salmon.
(Percentage of daily recommendation)
| Calorie | 563 cal. | (27 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 147.7 μg | (49 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,594 mg | (40 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 176 mg | |||
| Cholesterol | 83 mg |
Ingredients
- Ingredients
- 1 red onion
- 2 Fennel bulb
- 2 Tomatoes
- 2 sprigs thyme
- 2 Tbsps Walnut
- 4 Tbsps olive oil
- salt
- peppers
- cayenne pepper
- 9 ozs Salmon (2 salmon fillets)
- ½ tsp herbes de Provence
Preparation steps
Peel and halve the onion and cut into strips. Clean and wash the fennel, cut out the stalk, halve and cut into strips. Clean, wash and chop the tomatoes. Thyme wash, shake dry and pluck off leaves. Coarsely chop the walnut kernels.
Heat 2 tablespoons of oil in a frying pan and sauté the onion strips with the fennel for 5 minutes at medium heat. Add nuts and tomatoes and sauté briefly for another 5 minutes, add 2 tablespoons of water, cover and simmer over a low heat for about 5 minutes. Season to taste with salt, pepper, thyme and cayenne pepper.
Rinse salmon fillets, dab dry and salt. Heat the remaining oil in a frying pan, fry the salmon fillets on both sides for 3 minutes each at medium heat and season with herbs of Provence, salt and pepper. Serve the salmon fillet on the vegetables.
