Salmon Skewers with Vegetables
Healthy, because
Even smarter
Nutritional values
The tender salmon contains a lot of fat, but this is considered "good fat": for it's composed primarily of healthy, polyunsaturated fatty acids. The vegetables score points with dietary fiber, which stimulates digestion.
Even vegetarians do not have to do without the tasty vegetable skewers: Simply replace the salmon with spicy halloumi cheese or small mushrooms.
(Percentage of daily recommendation)
| Calorie | 169 cal. | (8 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.4 μg | (12 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 12.9 μg | (22 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 68 mg | (72 %) | ||
| Potassium | 471 mg | (12 %) | ||
| Calcium | 25 mg | (3 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.1 mg | (1 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 18 mg | |||
| Cholesterol | 37 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 18 ozs Salmon
- 8 ozs Cherry tomatoes
- 2 yellow Bell pepper
- 2 stalks Celery
- 4 fresh garlic cloves
- 1 handful Basil
- ½ organic lemon (juice and zest)
- 3 Tbsps olive oil
- Sea salt
- freshly ground peppers
Preparation steps
Soak 8 wooden skewers while prepping food.
Rinse the salmon, pat dry and cut into bite-sized cubes. Rinse and peel the tomatoes. Rinse the peppers, cut in half, clean out the seeds and cut into pieces. Rinse and cut the celery into pieces.
Thread the vegetables and the salmon onto 8 wooden skewers.
Peel garlic and chop finely. Rinse the basil, shake dry, pluck off the leaves and chop. Combine it with the garlic, lemon zest, juice and the oil. Season with salt and pepper.
Brush the skewers with the oil mixture. Broil for about 8 minutes, watch carefully, and turn regularly. Brush with more oil in between each turn.
Alternately, cook over medium on a grill.
Serve on plates.
