Salmon with Parsley Walnut Pesto
Salmon with Parsley Walnut Pesto - tenderly cooked fish fillet with a spicy herb topping. Photo: Beeke Hedder.
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.
(Percentage of daily recommendation)
| Calories | 524 kcal | (25 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Roughage | 0.7 g | (2 %) | ||
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 7.6 μg | (38 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 14.9 μg | (25 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 25.3 mg | (211 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 0 mg | (0 %) | ||
| Biotin | 3.6 μg | (8 %) | ||
| Vitamin B₁₂ | 7.8 μg | (260 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 864 mg | (22 %) | ||
| Calcium | 17 mg | (2 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 1 mg | |||
| Cholesterol | 116 mg |
Preparation steps
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.
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.
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.
