Low-Carb and Protein-Rich

Salmon with Parsley Walnut Pesto

5
Average: 5 (5 votes)
(5 votes)
Salmon with Parsley Walnut Pesto

Salmon with Parsley Walnut Pesto - tenderly cooked fish fillet with a spicy herb topping. Photo: Beeke Hedder.

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Health Score:
8,6 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
524
calories
Calories

Healthy, because

Even smarter

Nutritional values

Parsley is bursting with vitamin C, which strengthens our defenses, and vitamin E, which protects our cells from free radical damage. Salmon scores extra points with omega-3 fatty acids.

You can vary the herb salsa to your heart's content and taste. Basil, dried tomatoes and olives give the salmon a Mediterranean touch. Some fresh mint, chillies and grated ginger, on the other hand, provides delicious Asian flavor.

1 serving contains
(Percentage of daily recommendation)
(1 Portion)
Calories524 kcal(25 %)
Protein42 g(43 %)
Fat39 g(34 %)
Carbohydrates1 g(1 %)
Roughage0.7 g(2 %)
Vitamin A0 mg(0 %)
Vitamin D7.6 μg(38 %)
Vitamin E8.7 mg(73 %)
Vitamin K14.9 μg(25 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin25.3 mg(211 %)
Vitamin B₆1.2 mg(86 %)
Folate119 μg(40 %)
Pantothenic acid0 mg(0 %)
Biotin3.6 μg(8 %)
Vitamin B₁₂7.8 μg(260 %)
Vitamin C4 mg(4 %)
Potassium864 mg(22 %)
Calcium17 mg(2 %)
Magnesium62 mg(21 %)
Iron1 mg(7 %)
Iodine11 μg(6 %)
Zinc0.3 mg(4 %)
Saturated fatty acids6.9 g
Uric acid1 mg
Cholesterol116 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
42 ounces Salmon (with skin)
salt
peppers
6 tablespoons olive oil
½ bunch parsley
4 stalks Dill
2 ounces Walnut
1 garlic
2 tablespoons Caper (drained)
Peel and juice of 1 lemons
How healthy are the main ingredients?
Salmonsaltolive oilparsleyDillWalnut

Preparation steps

1.

Rinse salmon fillet, dab dry and place skin side down on a baking tray covered with baking paper, season with salt and pepper and sprinkle with 2 tablespoons of oil. Bake in a preheated oven at 400 °F for 12-15 minutes.

2.

Meanwhile, for the salsa, wash the parsley and dill, shake dry and chop both coarsely. Roast the walnuts in a hot pan without fat for 3 minutes at medium heat; then let them cool down for 5 minutes. Coarsely chop the nuts and place in a bowl. Peel the garlic. Chop the garlic and capers and add them to the nuts with the herbs, lemon peel and lemon juice. Mix everything with remaining olive oil, salt and pepper.

3.

Take the salmon out of the oven and pull it off the baking tray with the baking paper. Pour salsa over the salmon and sprinkle with pepper.