Salmon Steaks with Lime Yogurt
Salmon Steaks with Lime Yogurt - Zesty sunny seafood dinner
Healthy, because
Even smarter
Nutritional values
In addition to bone-strengthening calcium, yogurt provides many lactic acid bacteria that have a positive effect on digestion and help to balance the intestinal flora. Spinach is said to have performance-enhancing properties due to the substance ecdysterone. In addition, the green vegetable promotes blood formation and cell growth through folic acid.
If you want to enjoy a filling side dish with it, we recommend brown rice, quinoa, millet, or roasted baby potatoes.
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 6.9 μg | (35 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 100.3 μg | (167 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 24.3 mg | (203 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 7.2 μg | (240 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,314 mg | (33 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 118 mg |
Ingredients
- Ingredients
- ¾ oz ginger
- 2 garlic cloves
- 1 red chili pepper
- ½ onion
- 3 Tbsps olive oil
- ½ oz Ghee (1 TBSP.)
- ½ tsp Mustard seed
- 1 bay leaf
- 1 Cinnamon stick
- 4 cardamom pods
- 3 cloves
- 5 Curry leaves
- 1 tsp Curry powder
- 4 ½ ozs strained tomato
- 4 ½ ozs Vegetable broth
- 5 ozs Yogurt
- 6 Tbsps Lime juice
- salt
- peppers
- 4 Salmon steak (6-7 oz)
- 1 tsp honey
- 1 organic lime
- 2 ozs Baby spinach (1 bunch)
Preparation steps
Peel and chop ginger and garlic. Halve chili pepper lengthwise, remove seeds, wash and chop. Peel and dice the onion.
Put 1 tablespoon oil with ghee in a pot and heat. Sprinkle in the mustard seeds. As soon as they start to pop, add bay leaf and sauté everything over medium heat for about 3 minutes. Add ginger, garlic, chili, onion, cinnamon stick and cardamom and fry for 2 minutes. Then stir in cloves, curry leaves and curry powder. Add tomatoes and broth, bring to a boil and simmer the sauce for 10 minutes, covered, over low heat.
Meanwhile, season yogurt with 4 tablespoons lime juice, salt and pepper and stir until smooth.
Rinse salmon steaks and pat dry. Mix remaining oil with 3-4 tablespoons of the seasoning sauce and brush the steaks with it. Grill steaks in a hot grill pan on both sides for 4-6 minutes, depending on thickness.
Then pass the seasoning sauce through a sieve and collect. Season to taste with salt, honey and remaining lime juice.
Rinse lime and cut into slices. Wash spinach, spin dry and arrange on plates. Arrange salmon steaks next to it, drizzle with lime yogurt and remaining seasoning sauce, add 1 lime slice and serve.
