Good Source of Omega-3s

Salmon on Tomato-fennel Vegetables

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Average: 4.7 (13 votes)
(13 votes)
Salmon on Tomato-fennel Vegetables

Salmon on tomato-fennel vegetables - Looks great and tastes the same: spicy salmon on Mediterranean vegetables. © Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
563
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie563 kcal(27 %)
Protein32 g(33 %)
Fat44 g(38 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.1 μg(16 %)
Vitamin E7.6 mg(63 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin16.6 mg(138 %)
Vitamin B₆1.6 mg(114 %)
Folate147.7 μg(49 %)
Pantothenic acid1.6 mg(27 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C41 mg(43 %)
Potassium1,594 mg(40 %)
Calcium132 mg(13 %)
Magnesium95 mg(32 %)
Iron1.7 mg(11 %)
Iodine42 μg(21 %)
Zinc1.5 mg(19 %)
Saturated fatty acids7.3 g
Uric acid176 mg
Cholesterol83 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
How healthy are the main ingredients?
SalmonWalnutolive oilthymeonionFennel bulb

Preparation steps

1.

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.

2.

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.

3.

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.