Salmon Skewers
Salmon Skewers - A natural combination: Fish and Fresh Asparagus
Healthy, because
Even smarter
Nutritional values
Salmon is rich in omega-3 fatty acids that benefit the heart, while the asparagus provides plenty of minerals such as folate and fiber.
You can use green asparagus instead of white asparagus if you want more flavor. Sorrel, which is not always available, can easily be replaced by arugula.
(Percentage of daily recommendation)
| Calorie | 489 cal. | (23 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 5.9 μg | (30 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 87.7 μg | (146 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 23.7 mg | (198 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 332 μg | (111 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 6.2 μg | (207 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,439 mg | (36 %) | ||
| Calcium | 302 mg | (30 %) | ||
| Magnesium | 101 mg | (34 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 26 μg | (13 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- ½ bunch Sorrel (about 1 ounce)
- ½ lemon
- 4 ozs Yogurt (low-fat)
- 3 Tbsps Silken tofu (or crème fraîche)
- salt
- peppers
- 14 ozs white or green Asparagus
- 1 bunch scallions
- 11 ozs Salmon (without skin)
- 2 Tbsps Canola oil
- 1 pinch cane sugar
Kitchen utensils
Preparation steps
Rinse sorrel well and spin dry.
Remove any thick stems from sorrel and coarsely chop the leaves. Squeeze juice from lemon half.
Place sorrel in a tall vessel. Add yogurt, tofu and 1 teaspoon lemon juice; season with salt and pepper. Puree with an immersion blender.
Rinse asparagus, trim woody ends and peel stalks.
Thinly slice asparagus on the diagonal and set aside.
Rinse scallions, pat dry and slice thinly.
Rinse salmon, pat dry and cut into strips, approximately 3/4 inch wide. Place skinned side up on a work surface and roll up each salmon piece from a short side and thread onto a wooden skewer. Season with salt and pepper.
Heat half the oil in a large nonstick pan over high heat. Cook asparagus until crisp-tender, 4-5 minutes. Season with salt, pepper, a pinch of sugar and the remaining lemon juice.
Meanwhile, heat the remaining oil in a small skillet over high heat. Cook salmon skewers until browned in spots, about 2 minutes per side.
Stir scallions into asparagus and cook until slightly wilted, about 1 minute. Serve salmon skewers on a platter along with the asparagus-scallion mixture and sorrel cream.
