Salmon with Black Beans
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
410
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 55.4 μg | (92 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.3 mg | (144 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 80 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 pcs Salmon (each 160 grams)
- 1 Red onion
- 4 Tbsps olive oil
- ½ Red chili pepper
- 400 grams black Beans (cooked or canned)
- 2 garlic cloves
- 300 grams Yogurt (0.1% fat)
- lemons (juiced)
- 2 Tbsps minced cilantro
- salt
Preparation steps
1.
Peel the onion and cut into small cubes. Rinse the chile, cut lengthwise, remove the seeds and ribs and finely chop. Peel and chop garlic. Rinse beans and drain. Sauté onion and garlic in 2 tablespoons olive oil, add chile and beans and sauté 2 - 3 minutes. Stir in yogurt and lemon juice and cilantro and season with salt.
2.
Season the fish pieces with salt and fry in the remaining oil in a grill pan on each side for about 3 minutes.
3.
Arrange salmon with bean yogurt sauce on plates and serve.
