Salmon with Avocado and Tomato Salsa
Salmon with Avocado and Tomato Salsa - This delicious dish is full of healthy unsaturated fatty acids.
Healthy, because
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Nutritional values
Salmon and avocado are rich sources of healthy polyunsaturated fatty acids and vitamin E, while tomatoes score points with lycopene, an antioxidant that neutralizes free radicals.
Cilantro is not for everyone: if you don't like the herb, you can simply replace it with the more neutral parsley.
(Percentage of daily recommendation)
| Calorie | 299 cal. | (14 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.5 μg | (28 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 1,051 mg | (26 %) | ||
| Calcium | 26 mg | (3 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 58 mg |
Ingredients
- Ingredients
- 4 Salmon fillet (each about 3-4 oz.)
- salt
- white peppers
- 21 ozs Cherry tomatoes
- 1 Avocado
- 6 stalks cilantro
- 2 Tbsps Lime juice
- 1 Tbsp olive oil
- peppers
Preparation steps
Rinse the salmon under cold water, then pat dry. Season to taste with salt and pepper. Place on a wire rack set over a baking sheet. Place in a 350°F oven, and cook for 6-8 minutes.
For the salsa, rinse and coarsely chop the tomatoes. Peel and halve the avocado. Remove the seed and dice. Rinse and dry the cilantro, then chop the leaves. Mix the avocado with the tomatoes, lime juice, cilantro, and oil. Season to taste with salt and pepper.
Place the salmon fillets on 4 plates, top with the salsa, and serve.
