Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Salmon Skewers with Carrot-Grain Salad
- Ingredients
- 1 lb starchy potatoes
- salt
- 4 ozs precooked Wheat grain (such as farro)
- 4 carrots (about 400 grams)
- 4 scallions (about 100 grams)
- 3 Tbsps balsamic vinegar
- 5 Tbsps Canola oil
- 1 pinch cayenne pepper
- 12 ozs Salmon
- 1 handful mint
- 4 Tbsps
- 1 tsp butter (about 5 grams)
Scrub the potatoes and cook in a pot of boiling salted water until knife-tender, about 20 minutes.
Meanwhile, bring 250 ml (approximately 1 cup) of salted water in another pot to boil, add wheat grains, cover and cook over low heat until tender, about 10 minutes. Remove from heat and let cool.
While potatoes and wheat grains cook, peel carrots and grate very fine. Drain the potatoes, rinse under cold water and peel. Let the potatoes cool completely.
Rinse scallions, shake dry and cut into thin rings.
Put balsamic vinegar and 3 1/2 tablespoons oil in a small bowl and whisk together. Season with salt and cayenne pepper. Mix along with carrots and scallions into the wheat.
Rinse salmon, pat dry with paper towels and cut into small dice. Rinse mint, shake dry and pluck leaves.
Add salmon, mint, potatoes, milk and butter to a bowl and mash with an immersion blender. Season with salt and cayenne pepper.
With moistened hands, divide the mixture into 10 portions and shape each into an oval around a wooden skewer, pressing firmly to adhere.
Line a baking sheet with parchment paper and brush with 1 tablespoon oil. Set the skewers on the sheet, brush with the remaining oil and bake on middle rack of preheated oven at 200°C (fan 180°C, gas: mark 3) (approximately 400°F) for about 12 minutes. Serve with the carrot salad.
(Percentage of daily recommendation)
| Calorie | 525 cal. | (25 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
Healthy, because
With its essential fatty acids, salmon gets the heart and brain going and also supplies iodine. Potatoes and carrots cover about half of the daily potassium requirement.
Even smarter
The skewers are also ideal for the barbecue - in this case, make sure you use an oiled aluminium bowl. If you have carrots, wash some of the tender greenery, chop it and fold it into the salad.