Salmon with Asparagus, Arugula and Tomatoes

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Salmon with Asparagus, Arugula and Tomatoes
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Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
321
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie321 cal.(15 %)
Protein24 g(24 %)
Fat22 g(19 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.6 mg(75 %)
Vitamin D3.8 μg(19 %)
Vitamin E7.5 mg(63 %)
Vitamin K107.9 μg(180 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin15.3 mg(128 %)
Vitamin B₆0.8 mg(57 %)
Folate230 μg(77 %)
Pantothenic acid1.1 mg(18 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C75 mg(79 %)
Potassium1,030 mg(26 %)
Calcium126 mg(13 %)
Magnesium72 mg(24 %)
Iron2.8 mg(19 %)
Iodine16 μg(8 %)
Zinc1 mg(13 %)
Saturated fatty acids4 g
Uric acid60 mg
Cholesterol58 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
500 grams Asparagus
salt
3 Tomatoes
400 grams Salmon
1 untreated lemon
1 bunch Basil
1 bunch Arugula
100 grams Dandelion greens
white peppers
4 Tbsps olive oil
How healthy are the main ingredients?
SalmonArugulaolive oilBasilsaltTomato

Preparation steps

1.

Peel the asparagus. Cut into 4-5 cm (approximately 1 1/2–2 inch) pieces. Place the asparagus tips aside. Blanch asparagus pieces in salted boiling water for about 5 minutes. Add tips and boil about 5 minutes. Drain and reserve the cooking liquid.

2.

Rinse the tomatoes, remove stems and cut flesh into cubes. Cut the salmon into cubes. Rinse the lemon in hot water. Cut half into slices and squeeze remaining lemon. Place lemon slices in a saucepan, cover with asparagus stock to 2 cm (approximately 3/4 inch) deep and bring to a boil. Add salmon, cover and remove from heat. Let stand let soak for 2-3 minutes. Rinse basil and cut leaves into strips. Rinse arugula and dandelion leaves, shake dry and place on 4 plates. Mix lemon juice with salt and pepper, stir in 2 tablespoons of the asparagus stock and oil. Mix drained salmon with asparagus, basil and tomatoes and serve on the arugula and dandelion leaves. Drizzle with dressing.